Many of my clients have the goal of wanting a bigger, stronger and better butt. We know that gluteal muscle training is all the rage, but there are many benefits to building gluteal muscles beyond the aesthetic of beautifying the buttocks. As a starting point, strong and strong gluteal muscles help improve posture, reduce back and knee pain, and improve athletic performance.
However, many make the mistake of mimicking the “cool” buttock exercises performed by their favorite Instagram influencers, such as donkey kicks from all angles and small pulse movements. They participate in training programs, but they should not be the ones you are focusing on.
When it comes to gluteal training, I want to choose the best exercise that has a good connection between the mind and muscles and can gradually load heavy weights over time. Combined and one-legged exercises that challenge you and give you great burns will be your best route to a toned backside.
Here are the 5 best exercises to help you build better gluteal muscles. Incorporate the following movements into your routine. And then, don’t miss the 6 best exercises to get your stomach up and running.
Place your upper back on a bench or a sturdy platform and start moving. Place the dumbbells or barbells on your lap and spread your legs across your shoulders. Hold the core firmly, lower your hips completely, then press your heels to squeeze your gluteal muscles and let it sit for 2 seconds. Repeat 10 to 15 times for 3 sets.
Related: Sign up for the newsletter For the latest health and fitness news!
From a standing position, place your hind legs on the bench or sofa, and use your other foot to step about 2-3 feet away from the bench.
Hold the dumbbells on both sides and use the controls to lower your body straight down, with your back knees almost touching the ground and your front knees in the runner’s rush to start the move. Then use your weight to drive your front heel, return to standing, and bend your quadriceps and gluteal muscles. Repeat 10 times on each leg for 3 sets.
Related: Secret exercise tips to make your flat abdominal muscles faster
This is the perfect exercise to use as a gluteal warm-up or finisher. You can actually feel the work during this exercise as you focus on stretching your hips while rotating your buttocks outwards. You can also throw a loop band around your knees if you want to make this exercise more difficult.
Lay your feet together, lie on your back, put dumbbells on your knees, rotate your hips outwards, and start moving. While holding the core firmly, perform the bridge in this position and squeeze the gluteal muscles at the top. Repeat 25 to 30 times for 3 sets.
Related: The 5 best parts of gym equipment you have at home
Straighten your hind legs and push your hips back, choosing one leg to plant and start moving. Stretch the hamstring at the end of the movement, then move your hips forward and squeeze your gluteal muscles to finish. Run all contacts on one side before switching to the other leg. Repeat 10 times on each leg for 3 sets.
Related: Kate Hudson shares her intense ass and leg workouts
Start by placing a moderate tension loop band on your knees. Push your hips back, soften your knees, and start moving to the left. When stepping in, lead with your heels and do not sink your knees. Go out at least 20-30 steps and then move 20-30 steps to the right.
And you’re done!
For more information, see our guide on designing a New Year’s super-effective strength training workout.
