Let's face it ladies, when it comes to working out its all about the booty. Having a nice pair of glutes doesn't just stop traffic they shift it into reverse!
The only way to build a rounder, fuller, more toned bum is through glute activation. The glutes are made up of three different muscles and they way you workout puts more emphasis on one over another.
The only thing thats better than having the perfect posterior is having a flat stomach, slender arms, and a beautiful back to go along with them.
In this blog I'm going to give you my top 5 exercises for targeting and activating the glutes!
Squatting is called the King of Exercises by many. It is one of the most productive form of exercise out there. Squatting is one of the best lower-body exercises for women who want to work on their glutes, as they work pretty much every muscle in your legs. At the same time it also strengthen your core, hips, and lower back.
When squatting, like in all exercises, be sure to maintain proper form to make the most out of your work out. Keep your legs at shoulder width apart and your toes slightly pointed out.
2. Barbell Hip Thrusts
Another great glute exercise is the Barbell Hip Thrust. This shapes and activates the upper glutes to a higher level than squats and deadlifts do. This exercise also reduce overall risk of injury, as strong glutes can help take stress off the lower back. Hip thrusts also improve glute strength and size, performance in athletics and most of all performance in the weight room.
Sit on the ground with your back against a bench. Make sure your feet is fixed firmly in front of you. Then add a padded barbell in your lap. Make sure to keep your knees stable, raise the barbell by extending your hips, and push your hips upward with your glutes. Rise until your body forms a straight line from your shoulders to your knees. Slowly lower back to the ground. Squeeze your glutes at the top. Make sure to come down smoothly with your core still braced.
3. Hip Thrust with Bands
This is a variation of hip trust that has the same principle as the Barbell Hip Thrusts. It also gives the same benefits as above. The difference is instead of using a barbell, you are putting in resistance by securing a band to very heavy dumbbells or secure the bands on a sturdy foundation. You can do this by setting yourself up for a Hip Thrust, making sure the band is directly across your hip bones. Take a big breath in, blow your air out fully, and brace your core. Come up, squeezing your glutes, then slowly and smoothly come back down.
4. Weighted Walking Lunges
When building a glutes, lunges are a staple. When you lunge, the hip extension that occurs causes your glute muscles to burn. Your glutes are stimulated even more when you do walking lunges because they provide an added element of balance. Barbell lunges not just benefit the glutes since you have to balance the dumbbells, which challenges your balance and control.
Have a dumbbell in each hand, keep your arms at your side. Then step forward. Lunge and alternate legs with each step. Lunge low. Make sure your front knee never extends past your toes.
5. Marching Hip Raises
Marching hip raises are great exercises in toning the glutes. To do this, proper form is essential to maximize the outcome. Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.
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Did I miss any exercises? Comment below with your favorite glute exercises!
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