Building a stronger, firmer butt doesn’t have to be rocket science, all it requires is regular exercises focused on targeting those glutes. The following are some of the best glute exercises you can do to activate your glutes. Incorporate these into your regular routine to give your glutes a little extra attention. Just don’t forget to rest muscle groups at least 48 hours before working them again.
1. NO. 077
The No. 077 Row-N-Ride Rowing Machine is the perfect machine to complete targeted glute exercises. You can use this machine to perform a variety of squats and rows, and receive all the benefits of regular squatting with increased range of motion. To best target your glutes, perform deep-range squats like these.
To perform deep range squats:
- The nice thing about the No. 077 is it helps you hold the correct posture through every squat. Focus on keeping a tight core and proud upright chest through your movements.
- To perform this exercise, simply flex at the knees and hips and sit as if you were sitting in a chair.
- Keep squatting, even past parallel to get into the lowest squat possible while maintaining good form.
- Pause for a few seconds or pulse to increase the burn.
- Push into the foot pedals as you extend back to your starting position.
- Repeat!
2. Roman Chair Hip Extension
The Roman Chair can be used to complete a variety of exercises. What you may not know is the roman chair can be used to complete one of the most effective glute exercises, hip extensions. Activate your glutes through the entirety of this exercise, making sure to squeeze at the top.
How to perform hip extensions:
- Adjust roman chair by setting the leg pad below your hips to allow for full range of motion with the upper body.
- Get on the roman chair, facing the ground, with the back of the ankles resting against ankle rest, and thighs on leg pad.
- Cross arms on your chest, or grab weight and hold to chest.
- Keep spine neutral, abs activated, and chest up and back. Keep upper body in this strong and neutral position throughout the movement.
- Extend at the hips, activating the glutes and hamstrings to bring your upper body parallel.
- Resist extending your back higher than parallel, as your back is to remain controlled so that we’re focused on activating the glutes.
- At the top, squeeze glutes.
- Slowly lower back down to starting position, being careful to slowly control movements and keep upper body neutral.
- Repeat!
3. E3919 Premium Cardio Climber
The E3919 Premium Cardio Climber presents an effective cardio workout that puts you at a steep incline position to target your glutes. Cardiovascular exercise is great for burning fat, so if you’re looking to tone up, this machine will help. Use this machine in an upright position, and add bursts in a lower squat position to target your glutes and other lower body muscles. Get ready to feel the burn!
4. Deadlift
One of the best glute exercises you can do to target your glutes are deadlifts. Deadlifts are an incredible compound exercise targeting your entire posterior chain including your calves, glutes, hamstrings, and lower back.
How to perform a deadlift:
- Stand with feet hip width apart, knees slightly bent.
- Flex at the knees and hips to bend down to grab the bar with your hands about shoulder width apart, keeping your back flat and chest up – your upper body should be almost parallel to the floor.
- Tighten your core and push through your heels to stand up straight, keeping your arms extended with an upright posture. Keep the bar close to your shins as you lift.
- Fully extend the hips, squeezing your glutes at the top of your lift.
- Return the bar to the ground by flexing at the hips and knees. Keep your core tight and back flat.
- Repeat!
5. Back Squat
Squatting is an essential human movement, making it an incredible functional exercise. The squat is a great glute exercise, as it targets the gluteus maximus, minimum, and medius. Squats also target your quads, hamstrings, calves, and core.
How to perform a squat:
- Rest bar behind your head on your shoulders, and place hands comfortably on each side of the bar.
- Place your feet slightly wider than hip width apart, knees slightly bent. Your core should be tight with shoulders and chest proud and upright.
- Slowly flex at the hips and knees to sit butt back as if you were going to sit in a chair.
- Continue sitting back until your thighs are parallel to the floor or lower.
- Pause to stabilize yourself at the bottom of the squat, then press into your heels and squeeze the glutes to extend back up to your starting position.
- Repeat!
6. Lateral Band Walk
How to perform a lateral band walk:
Lateral Band Walks are a great glute exercise, targeting the gluteus maximus, medius, minimus, as well as the tensor Fascia Latae. If you’re used to heavier weightlifting, the challenge of this humble exercise may come as a surprise. Give it a try!
- Band placement will be determined if you are using a looped resistance band, or open resistance band.
- If looped, simply place band around your ankles. If you have an open resistance band, evenly place resistance band under your feet, and hold on each side with your hands. Grip bands firmly for your safety during this exercise.
- Begin with feet hip width apart, knees slightly bent and hips back.
- Step laterally, opening your stance a little wider than shoulder width apart.
- Follow by stepping with your other foot to close the gap.
- Continue by completing 10 steps to one side, before switching directions and repeating on the other side.
7. Kettlebell Sumo Squat
How to perform a kettlebell sumo squat:
- Begin with feet slightly wider than shoulder width apart, toes pointed slightly out.
- Grip kettlebell firmly with both hands in front of you, keeping arms extended.
- To lower into the squat, slowly flex at the hips and knees to sit butt back as if you were going to sit in a chair.
- Keep knees in line with the toes as you continue sitting back until your thighs are parallel to the floor or lower.
- Pause to stabilize yourself at the bottom of the squat, then press into your heels and squeeze the glutes to extend back up to your starting position.
- Repeat!
8. Stationary Lunges
- Maintain an upright posture and keep your core tight at all times when performing this exercise.
- Place one foot in front of you and the other behind. To determine how far apart your feet should be, as you drop down into your lunge, both knees should form a 90 degree angle.
- Flex both knees, dipping down to the ground. Keep going until your back knee is just above the ground, and your front thigh is parallel with the floor.
- Press into the ground as you lift back up to your starting stance.
- Be careful to keep your front knee behind your toes and don’t let your back knee touch the ground. Adjust your stance as necessary.
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