Your glutes are your body’s largest and most powerful muscle group! They work to contract and move your hips in every direction, powering you up, down, forward, backward and side to side. In this article, you’ll learn some of the best glute exercises to keep those muscles strong because the bigger they get the more they increase your metabolic rate! Don’t leave your bottom parked on the couch all day long, this causes them to become weak and under trained, which ultimately makes your bottom look flat. Learn more about these exercises by continuing to read one.
Your gluteus maximus muscle is located in buttocks and is regarded as one of the strongest muscles in the human body. It is connected to the coccyx or the tailbone, as well as other surrounding bones. The gluteus maximus muscle is responsible for movement of the hip and thigh. There are several glute exercises to help build up the muscles in your bottom and in this article are some of the best exercises that work every single muscle to build a stronger bottom. These can all be done at the gym and even some at home, so keep on reading and add these exercises to your workout routine!
What Are The Best Glute Exercises?
Whether you are just starting your fitness routine or looking to switch it up; check out these glute exercises to help build up the muscles in your bottom.
- Step Up
- This is simply something we do on a daily basis by walking up and down stairs, but you can continue to build up those muscles by placing one foot on a sturdy box or step with your weight placed on the center of your foot. Push your hips back and then stand straight up, squeezing the glute of your supporting leg at the top of the movement. Hold this position while keeping your hips and shoulders square and your body tall.
- Hip Thrust
- Lie on your back with your knees bent at a 90 degree angle. Place you feet flat on the floor hip width apart. Then crunch your abs and tilt your pelvis back so that your lower back is flat against the floor. Maintain this pelvic tilt throughout the entire exercise. Push through your feet and raise your hips as high as you can without arching your lower back. Hold this position for a couple of seconds, then slowly reverse the movement.
- Single Leg Hip Thrust
- This is pretty similar to a regular hip thrust, however, try lying on your back with the foot of your working leg placed flat on the floor and underneath your knee so that it’s bent at a 90 degree angle. Bend your knee non-working leg toward your chest.
- Barbell Hip Thrust
- Place your upper back against a box or bench with your knees bent and feet flat on the floor. Put a padded loaded barbell across your hips so your glutes are near the floor. Then squeeze your glutes and raise your hips until they’re in line with your body.
- Barbell Squat
- Hold a barbell across your back using an overhand grip. Keeping your head up and chest high, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor.
- Hip Hinge
- Stand with your feet hip width apart. Set your head in a neutral position with your ears aligned with your shoulders, hips and ankles and maintain this position as our hit back and bend forward. Keep your knees soft with a slight bend, and push your hips and hamstrings back as you can until your torso is parallel to the floor. Pause, then push your hips and come a full stand. Squeeze your glutes at the top of the movement.
- Barbell Deadlift
- Load a barbell and roll it against your shins. Bend at your hips and knees and grab a bar with an overhead grip, your hands just beyond should width. Keeping your lower back naturally arched, pull our torso up and thrust your hips forward as you stand up with barbell. Lower the bar to the floor and repeat.
- Walking Dumbbell Lunge
- Stand holding a pair of dumbbells and take a long step forward with your left foot. Push up into a standing position, bringing your back foot forwards. Alternate the leg you stand forward with so that you’re “walking” with each rep.
- Back Extension
- Hook your heels into a back extension station, turning your toes away from each other so that your feet are at a 45 degree angle from your calves. Keeping your back naturally arched, lower your torso until your body is bent 90 degrees. Then raise your torso back up until it’s in line with your lower body, squeezing your glutes.
- Bulgarian Split Squat
- Stand a couple of feet from a bench or step, with your back to the seat. Bend your right leg and place the top of your right foot on the bench as you place your hands behind your head. This is the starting position. Keeping your torso upright, bend your leg and lower your body until your left leg is bent at least 90 degrees. Push your body back to the starting position.