Today, we’re diving deep into the world of glute gains. Whether you’re aiming for a peachy posterior or to strengthen those powerful muscles, I have you covered. Glutes aren’t just for looks; they play a crucial role in our overall strength, stability, and athleticism. So let’s fire up those muscles.
- Glute Bridges: Glute bridges are a fantastic bodyweight exercise that can be done anywhere, anytime. Lie on your back with your knees bent and feet flat on the ground, then lift your hips towards the ceiling, squeezing your glutes at the top. Focus on driving through your heels and maintaining a straight line from your shoulders to your knees. Hold for a second at the top before lowering back down. Shoot for 3 sets of 15-20 reps to really feel the burn. I love adding a band just above my knees when I do them.
How to incorporate: I like doing glute bridges as part of my warm-up and activation to make sure my glutes are firing before I get into my main movements and workout. - Barbell (or dumbbell) Hip Thrusts: If there’s one exercise that reigns supreme for building glutes, it’s the hip thrust. This powerhouse move targets the glutes directly, activating and strengthening them like no other. To perform a hip thrust, sit on the ground with your upper back against a bench, roll a loaded barbell over your hips, and thrust upwards until your body forms a straight line from your knees to your shoulders. Squeeze those glutes at the top, then lower down with control. Aim for 3-4 sets of 8-12 reps with heavy weight for maximum gains.
How to incorporate: Use the hip trust early on in your workout as one of your movements in a full body pull day or lower body strength day. If you don’t have a barbell you can use a heavier dumbbell. - Deadlifts: Deadlifts aren’t just for the hamstrings and lower back; they’re also fantastic for building strong, shapely glutes. Whether you opt for conventional or sumo style, deadlifts engage the glutes as you hinge at the hips and stand up tall with the weight. Focus on maintaining a neutral spine and driving through the heels to activate those glutes. Start with 3-4 sets of 6-8 reps, gradually increasing the weight as you get stronger.
How to incorporate: Deadlifts are a more technical movement that require proper form. If you don’t have experience, watch some videos, ask a friend or get a trainer to show you. Start light or with a kettlebell before moving up to a barbell. - Walking Lunges: Lunges are a classic lower body exercise that targets the quads, hamstrings, and—you guessed it—glutes! But to take it up a notch, try incorporating walking lunges into your routine. Not only do they work each leg independently, but they also require greater stability and balance, giving your glutes an extra challenge. Step forward with one leg, lowering your body until both knees are bent at 90-degree angles, then push through the front heel to return to standing. Aim for 3 sets of 12-16 reps per leg for a killer burn.
How to incorporate: One of my favourite ways to incorporate walking lunges is as a finisher at the end of my workout, performing 50-100 reps. - Bulgarian Split Squats: Last but not least, we have Bulgarian split squats—a unilateral exercise that targets each leg individually while also engaging the glutes, hamstrings, and quads. Stand about a stride’s length in front of a bench or platform, then place one foot behind you on the bench. Lower your body down, thinking about sitting back, until your front thigh is parallel to the ground, then push through the front heel to return to standing. Aim for 3 sets of 10-12 reps per leg.
How to incorporate: I like doing bulgarian split squats as part of a superset after my main movement (e.g. deadlift or squats). You can adjust this exercise to be more quad or glute focused. To make it more glute focused, ensure you are slightly bent forward and focusing on sitting back and your knee stays behind your toes.
Incorporate these five exercises into your routine regularly, and you’ll be well on your way to building strong, shapely glutes that not only look great but also support you in all your fitness endeavours. Remember, consistency is key, so stay committed and watch those gains start to stack up. Keep pushing yourself, stay focused, and never underestimate the power of a killer glute workout. You’ve got this!
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