Fitness
Brace thy buns.
When it comes to glute exercises, the simplest moves always do the trick.
Squats, lunges, glute bridges these OGs will never steer you wrong.
Add a little something like a lightbarbellor aband, and suddenly a simple squat feels tougher.
To build your way up to challenging glute exercises, start with just yourbody weight.
From there, each time youwork your glutes, gradually increase the weight.
Ready to rock that peach?
1Barbell Hip Thrust
Bowman recommends this advanced move to zero in on your glutes.
- Roll a barbell with weights over your hips.
Grab the bar with an overhand grip, hands shoulder-width apart.
Plant your feet hip-width apart.
Focus on keeping your pelvis tucked forward.
Push your feet into the floor.
Extend your hips up until theyre in line with your knees.
Drop your hips back down to the floor.
Repeat 3 sets of 10 to 12 reps.
Rest 90 seconds between each set.
Place a kettlebell between your feet.
Position your feet hip-width apart.
Keep your knees soft.
Hinge at the hips, lean your chest forward to lower down.
Grab the kettlebell horns with both hands.
Feel a stretch down the backs of your legs.
Push your feet into the ground to stand back up.
Extend your hips forward.
Hinge back down and repeat.
Do 3 sets of 10 to 12 reps with a heavy weight.
3Kickstand Deadlift
This is an exercise running coachAmanda Brooksloves to have her clients do.
Stand with your feet hip-width apart, one foot slightly in front of the other.
Point your front foot forward.
Put your weight on your front foot.
Hinge forward at your hips.
Bend your front knee slightly.
Keep your back leg straight.
Grab a kettlebell or dumbbell.
You could also work with two at a time, one in each hand.
Let it hang in front of you with straight arms, close to your front foot.
Think about pushing your butt backwards.
Keep your back straight.
Engage your core and glutes to return to standing.
Stand on one leg with the other leg extended straight out in front of you.
Lower down into a squat.
Stand up by driving through your heel and squeezing your glutes.
If helpful, keep a pylo box behind you for support.
Keep the extended leg lifted the entire time.
Aim for 3 to 4 sets of 8 to 12 reps on each leg.
Stand facing away from a bench or elevated surface.
Rest one foot on the bench.
Keep your front foot flat on the ground.
Lower down into a lunge until your back knee nearly touches the ground.
Drive through your front heel to stand back up.
For a greater challenge, hold a dumbbell in each hand.
Load up a barbell or pick a dumbbell thats heavy enough to challenge you.
Sit on the floor with your shoulder blades against a flat bench.
Keep your knees shoulder-width apart and your head neutral.
Plant your heels in line with your knees.
Let the bar or dumbbell rest slightly below your navel.
Stand on one leg with a weight in your opposite hand.
Hold a kettlebell or two dumbbells.
Hinge at the hips to lower the weight toward the ground.
Let your back leg rise up.
Keep your back flat and your core engaged.
Stand up by driving through your standing leg.
Squeeze your glutes.
Lower the weight again and repeat.
Aim for 3 to 4 sets of 8 to 12 reps on each leg with a challenging weight.
For this move, you’re free to add in a cable pull at the top.
Stand facing a plyo box.
Place one foot firmly on the box.
Step up onto the box.
Keep your shin vertical, squeeze your glute.
Once youre able to do this bodyweight move, add dumbbells.
Do 2 to 3 sets of 8 to 10 reps per leg with a moderate or heavy weight.
9RDL
Another toughie: theRDL.
These are tough because they isolate the glute.
Focus in on the form, and really have that muscle-to-mind connection, Sherak tells Bustle.
Step your feet shoulder-width apart.
Hold dumbbells or a barbell.
Push your hips backward.
Engage the backs of your legs as you lower the weight to the floor.
Keep your back flat.
Allow your knees to bend.
Int J Sports Phys Ther.
PMID: 30276019; PMCID: PMC6159498.
