Searching for the best glute exercises to help you sculpt and tone your glutes? We’ve created a list of our top glute exercises that’ll strengthen this important muscle group.
The biggest muscles on your body are the ones you sit on! The glutes—AKA your butt— contribute significantly to your ability to lift weights and perform exercises like squats and lunges. Neglecting your glutes keeps you from maximizing your overall gains. The best glute exercises help you crush your next workout and look great in that new pair of jeans.
This challenging move is a favourite for glutes! Lie flat on your back, bending one leg at the knee while keeping the other straight. Push through your bent leg to lift your hips up off the floor as far as you can. At the top, pause and hold for a few seconds, with the line of your body from your kneecap to your shoulders straight. If you’re struggling, you can also bend your opposite knee to adjust the difficulty level. Repeat for 1-2 sets of 5-10 reps, then switch to the opposite leg.
The conventional deadlift remains one of the most popular exercises for its ability to work a variety of muscle groups, including glutes. Stand with your legs hip-width apart, scoot your butt backward, and hinge at the hips to reach down and grab the barbell. Take a breath, making sure to flatten your back and push into the floor with your legs to lift. As you lift, move your hips forward and squeeze your glutes tight as you stand up. Repeat 3-4 sets of 5-8 reps.
For extra glute-blasting challenge, try a goblet squat. Stand with your feet shoulder-width apart. Hold a dumbbell or a kettlebell in your hands, directly below your chin, making sure your elbows are tucked in. Squat down until both of your legs are bent at 90 degrees. Squeeze your glutes and push through your legs to stand up. Repeat for 2-4 sets of 8-12 reps.
The lateral lunge challenges the muscles all around the hip area, making it a great choice for glute work. Stand with your legs shoulder-width apart, then slowly lean to one side, extending the opposite leg as you lower yourself. Push up through your bent leg to return to starting position. Repeat for 2-3 sets of 6-10 reps, then switch to the other side. Feel free to use dumbbells for added challenge and stability.
Barbell Hip Thrust
This move targets the glutes as directly as possible! It uses a weight bench to allow your hips a range of motion that you can’t get on the floor.
Position yourself so that your shoulders and upper back are resting on the bench, with your feet planted flat on the floor and the barbell at hip level. Thrust your hips upward and lift the barbell with it, stabilizing it with your hands. Lift until your body forms a straight line from kneecaps to shoulders. Do 4-5 sets for 8-12 reps.
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