Are you looking for some different ways to get your glutes burning? Today we bring you some awesome glute exercises to help you accomplish just that. The glutes are the bodys largest group of muscles and working them out can increase your metabolic rate.

Glute Bridge & Variations

When it comes to glute exercises, few can teach you to properly engage your butt like glute bridges. Here are the basics in addition some of the variations you can try.

Laying Glute Bridge

https://www.youtube.com/watch?v=DEdIWVOdQLs

  1. Lay on your back and bend your knees so your feet are flat.
  2. Lift your hip up towards the ceiling and squeeze your glutes (don’t forget to contract your abs as well!)
  3. At first you can place your hands on your glutes to make sure that you are getting the proper activation.
  4. You can experiment with keeping your feet closer (activates more glute) or further away (activating more hamstring).

After you experiment with the Laying Glute Bridge you can try this:

Feet Elevated Glute Bridges

https://www.youtube.com/watch?v=XnOei86e9OE

  1. You lay on your back, just like before, but this time your heels will be elevated.
  2. It’s important to make sure that you have a 90 degree angle at both your knees and hips.
  3. Lift your hip up towards the ceiling and squeeze your glutes while contracting your abs.

The Elevated Glute Bridge targets your lower glutes and hamstrings with more depth. This variation really helps to lift up your butt!

Shoulder Elevated Glute Bridges/Hip Thruster

https://www.youtube.com/watch?v=zP5rrs89dSM

Now that you’ve mastered the Feet Elevated Glute Bridges, the next step is elevating your shoulders. This move was popularized by Brett Contreras, who likes to place weight on the hips.

  1. The setup is very similar to previous exercises. The difference is that the middle to upper back is on a bench or other elevated surface.
  2. Drop the hips down towards the floor.
  3. Press into the heels and lift your hip towards the ceiling.
  4. Squeeze your glutes at the top without overextending your spine.

Finding the sweet spot on your back to pivot from can be tricky at first but you will get it with practice. Once this variation gets easy, try using a barbell to really make your glutes work, just be sure to use a pad on your hips!

Want to step it up even more? Try elevating both your feet and shoulders!

  • NOTE: These variations are listed in order of easiest (on the floor) to hardest (feet and shoulder elevated). If at any point you feel the movement in your lower back or the front of your thighs, scale it back until you can really isolate your butt.

These next two movements use a mini band to focus on the gluteus minimus and medius muscles, two often neglected parts in glute training.

Side or Lateral Walks

  1. Place the mind band around the lower middle part of your shins.
  2. Bend your knees and push your hips back.
  3. Keep your feet hip width apart and point your toes either straight or a little in towards each other.
  4. Step to the side as far as possible while keeping your toes straight or in.
  5. Slowly bring your other foot in until your feet are hip width apart.
  6. Repeat equal number of reps on both sides.

Monster Walk

  1. Keep the mini band in around the lower middle part of your shins.
  2. This time get your feet out wide.
  3. Bend your knees and push your hips back.
  4. The toes need be pointed in or straight.
  5. Walk forward while staying low and keeping your hips back.

Sumo Deadlift

To really target your lower glutes try doing them with a wider stance. This movement can be done with a kettlebell, barbell, or dumbbell.

  1. Assume a wider stance and point your toes out a bit.
  2. While pushing your hips back and keeping your shins vertical, grab the weight.
  3. Power up through the heels and push your hips forward at the top, be sure not to hyper extend your back!
  4. Squeeze the glutes at the top.

Try these variations to get the maximum burn out of your glute workout!

Glutes are a very important muscle group for many reasons. Improving your glute strength can help prevent injury, improve performance, and best of all, help you to fit nicely into jeans. If you’re looking for moves that will give you a better looking butt, these are it.

 

Related Posts