20 Glute Exercises to Get Your Best Butt

1. Set off Level Glute Launch

Find out how to do it:

1. Sit on one hip with a tennis ball or mobility ball beneath the surface of your glute.
2. Regulate your place on the ball till you discover a sore “set off” level. Maintain on the spot for 30 to 60 seconds.
3. Transfer the ball to a unique spot and repeat. Keep as a lot body weight on the ball as doable. 

2. Banded Good Morning

Find out how to do it:

1. Stand on the band and loop the opposite finish over the again of your neck and stand tall.
2. Protecting your decrease again in its pure arch, bend your hips again and decrease your torso till it is almost parallel to the ground.
3. Take into consideration maintaining your chest up and pointing ahead.
4. Explosively prolong your hips to come back again up. That is one rep.

3. Figurehead

Find out how to do it:

1. Lie on the ground facedown along with your arms at your sides.
2. Squeeze your glutes and lift your torso and legs concurrently so solely your hips contact the ground.
3. Think about touching your toes along with your fingers.
4. Maintain for a second on the prime, after which return to the beginning place so your shoulders contact the ground.

4. Lateral Band Stroll

Find out how to do it:

1. Loop a mini band round your ankles (it’s also possible to loop a lightweight band 3 times and stretch it between your legs, simply above your ankles).
2. Together with your knees bent barely and aligned with toes, your hips hinged again, and your glutes engaged, take a small step to the left.
3. Pause, then step proper foot to the left. That is one rep.
4. Proceed stepping on the left, relaxation, then lead with the precise foot.

5. Squat to Hamstring Stretch

Find out how to do it:

1. Stand with toes shoulder-width aside. Bend at your waist and seize your toes along with your fingers.
2. Drop right into a squat whereas maintaining your arms straight, elbows inside your knees, chest up, and again flat.
3. Whereas grabbing your toes, elevate your hips again and straighten your knees, feeling a stretch within the hamstrings. That is one rep.
4. Transfer slowly by means of this train.

1. Aspect-Mendacity Clamshell

Find out how to do it:

1. Lie in your aspect on the ground and bend your knees 90 levels.
2. Your knees and toes ought to be stacked.
3. Place one hand in your glutes and push by means of your heel as you rotate your hip open, elevating your knee till it factors to the ceiling. The motion ought to appear like a clamshell opening.
4. Reverse the movement to return to the beginning. That is one rep.

Professional tip:

Maintain on the prime of the elevate for 1-2 seconds whereas squeezing your glutes.

Variation:

This transfer might be finished whereas utilizing a resistance band across the knees to extend the problem.

2. Single-Leg Suspension Coach Glute Bridge

Find out how to do it:

1. Connect the suspension coach to a sturdy overhead object and lengthen one deal with so it’s at about knee peak.
2. Lie in your again on the ground and place the heel of your left foot within the foot cradle.
3. Bend your left knee 90 levels and prolong your proper leg on the ground.
4. Brace your abs and contract your glutes to bridge your hips off the ground whereas concurrently lifting your proper leg within the air till it’s in keeping with your left thigh. That is one rep.

Professional tip:

Let your hinge cease at your upper-back with every bridge and never your neck.

Variation:

There’s a flooring model of this transfer the place you retain the foot of your bent leg on the ground as a substitute of suspended.

3. Swiss Ball Wall Squat

Find out how to do it:

1. Place the ball towards a wall and stand along with your again towards it, holding it in place.
2. Place your toes shoulder width and switch your toes out about 15 levels.
3. Squat down as little as you may, rolling the ball down the wall as you descend.
4. Push by means of your heels to face. That is one rep.

Professional tip:

Press your again towards the ball in order that it is secure, however not so arduous that you feel undo strain in your again.

Variation:

You’ll be able to carry out this transfer whereas holding dumbbells for an additional problem.

4. Single-Leg Glute Bridge

Find out how to do it:

1. Lie faceup on the ground and place your proper heel on the ground and prolong the left leg.
2. Brace your abs and contract your glutes to bridge your hips off the ground whereas concurrently elevating your left leg within the air till it’s in keeping with your proper thigh.
3. Decrease till your glutes are hovering above the bottom. That is one rep. 

Professional tip:

Let your hinge finish at your shoulders and never the neck to keep away from pressure.

Variation:

This can be a variation of the suspended single-leg glue bridge transfer, the place your bent leg is in a suspension harness.

5. Single-Leg Romanian Deadlift

Find out how to do it:

1. Stand in your proper leg and push your hips again so far as you may whereas reaching in entrance of you with each fingers.
2. Protecting your decrease again arched, let your knee bend as wanted whilst you permit your torso to maneuver towards the ground.
3. Go as little as you may and maintain for one second.
4. Squeeze your glutes to come back again up. That is one rep. 

Professional tip:

Preserve your head aligned along with your shoulders as you decrease your torso. This can assist to keep up type in your again.

Variation:

This transfer might be finished with weights–dumbbells or a kettlebell–or with out weights.

6. Reverse Desk-Up

Find out how to do it:

1. Sit on the ground and place your fingers on the ground beneath your shoulders, fingers pointing in entrance of you.
2. Place your toes shoulder width and squeeze your glutes.
3. Push by means of your heels as you bridge your hips up.
4. Your physique ought to type a desk, along with your torso and hips parallel to the ground.
5. Maintain for 2 seconds, then decrease again down. That is one rep. 

Professional tip:

Should you’re feeling pressure in your wrists or shoulders, flip your fingers outward for higher help.

Variation:

There may be one other model of this transfer the place you let your head fall again behind the shoulders on the prime of the transfer, as a substitute of maintaining a impartial neck.

7. Soar Squat

Find out how to do it:

1. Stand with toes shoulder-width aside. Bend at knees and hinge at hips to descend right into a squat, bringing fingers in entrance of you.
2. As soon as thighs are parallel to flooring, pause, then interact quads, glutes, and hamstrings to blow up upward.
3. Land with tender knees. That is one rep. 

Professional tip:

Have interaction your arms for full explosion and steadiness on touchdown.

Variation:

There’s a 180-degree model of this transfer the place you add a flip to the bounce and land going through the wrong way.

8. Swiss Ball Leg Curl

Find out how to do it:

1. Lie on the ground with legs straight and heels on prime of a Swiss ball.
2. Carry your hips till your physique is in a straight line.
3. Protecting your toes pulled towards your shins, pull the ball towards your butt along with your heels.
4. Then, prolong your legs to push the ball away. That is one rep. 

Professional tip:

Preserve your core engaged all through this transfer in order that your hips do not dip. Additionally, be sure you carry out this transfer on a floor that permits the steadiness ball to maneuver simply however not slip.

Variation:

This transfer targets comparable muscle tissues as the usual glute bridge and banded glute bridge workouts.

1. Barbell Glute Bridge

Find out how to do it:

1. Lie in your again on the ground with legs prolonged.
2. Roll the bar up your thighs till the bar sits in your lap (it’s possible you’ll wish to place a towel in your hips or connect a pad to the bar for consolation).
3. Brace your abs and drive your heels into the ground to increase your hips, elevating them till they’re in keeping with your torso.
4. Merely slide your physique beneath the bar after you’ve rested, and start the glute bridges.

Professional tip

Resist going up onto the balls of your toes as you elevate your hips.

Variation:

You can even do a one-leg variation. Should you discover it troublesome to make use of a barbell, use your body weight or free weights (weight plate or dumbbells). 

To make a one-leg variation tougher, inch your self near a wall or bench so your trunk is a couple of foot away. Convey your planted leg flat onto the floor. From right here, elevate your “non-working leg” up into the air, maintaining your knee bent. As you elevate up into the glute bridge, drive your heel towards the floor, elevating your hips. 

2. Dumbbell Deficit Reverse Lunge

Find out how to do it:

1. Grasp a dumbbell in your proper hand and stand on a step or block that raises you a couple of inches above the ground.
2. Step again along with your proper foot and decrease your physique till your left thigh is parallel to the ground and your rear knee almost touches the ground.
3. Preserve your torso upright. Step ahead to return to the beginning place. That is one rep.

Professional tip:

Your step again ought to trigger you to really feel the stretch in your calf and hamstring, but it surely should not be so extensive that it pulls your hips backward.

Variation:

This transfer might be finished with out utilizing a step or block as your place to begin.

3. Single-Leg Romanian Deadlift

Find out how to do it:

1. Stand tall with a dumbbell in every hand, arms to your sides. Put some slack in your knees so that they’re in a impartial place, barely bent. 
2. The 1st step leg again; this non-weight-bearing leg ought to prolong straight again till it is parallel to the ground, whereas your planted leg stays engaged and planted firmly to the ground. 
3. As you draw your elevated leg again, bend on the hips so far as you may with out dropping the arch in your decrease again. Your weight-bearing knee ought to be impartial to only barely bent to keep away from hyperextension. 
4. Sink your arms towards the ground. Use your glutes to drag your self again to the upright place. That is one rep.

Professional tip:

Contract your glutes as you come to beginning place. This could hold the pressure off of your decrease again.

Variation:

There may be the standard Romanian deadlift involving a barbell. You maintain a barbell with a shoulder-width grip and stand with toes hip-width aside. Then bend your knees barely as you decrease the bar alongside your shins till you are feeling a stretch in your hamstrings.

4. Bulgarian Cut up Squat

Find out how to do it:

1. Maintain a bar on the backs of your shoulders as if to squat.
2. Relaxation the highest of your one foot on a bench or field behind you in order that your again knee is bent 90 levels. 
3. Bend your hips and proper knee to decrease your physique till your rear knee almost touches the ground. Drive by means of your planted leg to rise. That is one rep.
4. Preserve your torso upright. Should you do not wish to use a barbell, you may maintain dumbbells at your sides.

Professional Tip

Preserve your higher physique posture robust and aligned all through the motion. Preserve your dip shallow for extra emphasis on the quads, and deepen it for extra emphasis on working the glutes.

Variation:

This transfer might be finished with or with out weights. For novices, attempt beginning by interlocking your fingers behind your head. Then transition to holding a medication ball earlier than shifting to dumbbells or kettlebells.

5. Sumo Romanian Deadlift

Find out how to do it:

1. Stand along with your toes exterior shoulder-width and toes turned out about 15 levels.
2. Bend your hips again and let your knees bend as wanted till you may grasp the bar at shoulder-width.
3. Protecting your decrease again in its pure arch, push your hips ahead to boost the bar to lockout. That is one rep.
4. To start every subsequent rep, push your hips again and decrease the bar to mid-shin stage.

Professional tip:

Don’t bend your knees extra and make it a deadlift—the motion should come nearly solely out of your hips.

Variation:

There’s additionally a dumbbell single-leg variation of this transfer, the place you maintain a dumbbell in every hand at your sides and lean ahead whereas lifting one leg straight behind you. As your chest comes ahead, the dumbbells ought to shift out of your sides to straight over your planted foot.

Return to beginning place by reducing your again leg as you come up and returning the dumbbells to your sides.

6. Barbell Squat

Find out how to do it:

1. Arrange in a squat rack or cage and grasp the bar as far aside as is comfy and step beneath it.
2. Squeeze your shoulder blades collectively and nudge the bar out of the rack.
3. Step again and stand along with your toes shoulder-width and your toes turned barely outward.
4. Take a deep breath and bend your hips, then knees to decrease your physique so far as you may with out dropping the arch in your decrease again.
5. Push your knees outward as you descend.
6. Lengthen your hips to come back again up, persevering with to push your knees outward. That is one rep.

Professional Tip:

“Optimum type and vary of movement for the squat could be very dependent in your physicality, construction, joint integrity, limb size, energy, flexibility, and present situation,” Reames says. Your vary of movement is 90 levels max on the knee. Some individuals are in a position to go decrease than this, however not everybody will squat to parallel, he says. And that is completely okay. “Follow type and the suitable resistance ranges for you; the squat continues to be probably the greatest and easiest strikes for general energy, constructing lower-body muscle, core energy, and athletic efficiency.

Variation:

There are quite a few variations to this transfer. Two of them are the overhead squat–the place you carry out the transfer whereas holding the bar over your head, and goblet squat–the place you maintain the load in entrance of you.

7. Lure Bar Deadlift

Find out how to do it:

1. Stand with toes hip-width aside.
2. Hinge at your hips, bend your knees, and decrease your fingers to grip the bar’s handles within the center.
3. Inhale and brace your abs as you retract your neck so you are feeling such as you’re making a double chin, wanting on the flooring a number of toes in entrance of you.
4. Preserve a flat again as you drive your heels into the ground and elevate the bar up, pushing your knees out so they do not collapse in.
5. Stand upright, squeezing your glutes as you lock out your hips (with out leaning again). Bend your hips again and decrease the bar. That is one rep. 

Professional tip:

The large knuckle of your center finger ought to line up with the middle of the bar.

Variation:

There are quite a few variations to the deadlift with totally different weight. This transfer can be finished utilizing resistance bands.

8. Dumbbell Stepup

Find out how to do it:

1. Stand perpendicular to a bench or different elevated floor that’ll put your thigh parallel to the ground if you step on it.
2. Maintain a dumbbell in every hand and step up onto the bench, leaving your trailing leg hanging of.
3. Drive by means of your entrance heel to face.
4. Pause briefly, then slowly decrease to beginning place. That is one rep. 
5. You can even stand parallel to the bench and carry out lateral dumbbell stepups, and even add a bounce to both variation driving by means of your planted foot and touchdown softly on the path leg.

Professional Tip

“You’ll be able to work one aspect first then the opposite, and/or alternate legs,” Reames says. Preserve your higher physique leaned ahead to include as a lot weight bearing on every repetition, he provides.

Variation:

This transfer might embrace a reverse lunge, the place you drive your trailing knee up towards your chest as you step up, after which step again right into a reverse lunge as soon as your again on the ground.

9. Goblet Squat

Find out how to do it:

1. Maintain a dumbbell or kettlebell with two fingers.
2. Squat by sitting the hips again and down, maintaining your weight within the heels of the toes, with out lifting toes.
3. Your elbows ought to contact your knees on the backside of the squat. Rise and prolong powerfully by means of hips to rise. That is one rep. 

Professional tip:

Maintain for a beat on the backside of the transfer to make sure you do not bounce or rock your hips.

Variation:

For a fuller vary of movement, let your elbows drop barely under your knees, however not a lot that the load dips under your chest.

10. Landmine Squat

Find out how to do it:

1. Stand going through landmine, holding barbell fist-over-fist so thumbs are on prime. Step again so physique leans ahead, putting some body weight into barbell, to start out. 
2. Drop down right into a squat so barbell is just below chin, then reverse. That is one rep. 

Professional tip:

Widen your stance to deepen your squat and have interaction extra muscle teams.

Variation:

There are quite a few variations to this transfer, together with the sidekick squat, the pistol squat, and the prisoner squat.

11. Thrusters

Find out how to do it:

1. Stand with toes shoulder-width aside with dumbbells within the front-rack place, to start out. 
2. Protecting weights close to shoulders, decrease right into a squat, then explosively stand to rise, activating glutes, urgent hips ahead, and locking out knees; use the momentum to assist drive the weights overhead, palms going through one another. That is one rep. 
3. Instantly reverse the movement, reducing weights to front-rack place and transitioning right into a squat. 

Professional tip:

Foot place is vital for this transfer. You wish to place your toes barely wider that shoulder-width with toes barely pointed outward.

Variation:

This transfer might be thought-about a variation of a bounce squat or a kettlebell press-out with a squat.

12. Alternating Lateral Lunge

Find out how to do it:

1. Stand holding dumbbells in every hand at your sides (it’s also possible to do that with simply your body weight).
2. Step to 1 aspect and decrease your hips to the bottom by squatting with the stepping leg, maintaining the opposite leg straight.
3. The arms ought to stay nonetheless with one dumbbell on the surface of the squatting leg, the opposite between your legs—or put each arms between legs.
4. Push up along with your bent leg to return to the beginning place. Repeat on the opposite aspect. That is one rep.

Professional tip:

Preserve your shoulders sq. all through the transfer.

Variation:

There may be an unweighted model of this transfer the place you carry your left arm throughout your physique to the touch proper toes, whereas maintaining your again straight and shoulders sq.. Reverse the motion and return to standing.