Grow your glutes with these moves
Looking for a workout that will help to give you defined legs and a sculpted butt? Not to mention help to increase your athletic performance and prevent knee and back pain?
We're sharing 8 great glute exercises to include in your training routine that will do all of the above! And, if you'd prefer a glute specific workout, we've asked fitness influencer @beth_fitnessuk to share her routine with PureGym Insider @emilypuregym - and we've included it below so you can follow along with yourself.
8 of the best exercises to grow your glutes
Growing your glutes doesn't happen overnight unfortunately! Adding in glute focused exercises to your weekly workouts will help to grow your glutes faster, with many people seeing a difference in just a few months. The best way to grow any muscle is to progressively add more stimulus to the muscle, so make sure you increase either your weight or reps each week, and make sure to eat enough protein.
We've listed the exercises below, but make sure you watch the video if you need to see how the exercise looks.
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Bulgarian split squats
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Single leg glute bridge
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Cable kickbacks
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Sumo squats
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Box step ups
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Courtesy lunges
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1 ¼ goblet squats
Glute workout by Bethany Thomlinson
Watch the video below to see the workout and see the full breakdown of this workout under the video so you can save it for later for your next leg workout.
For this workout you will need a barbell, weighted plates, a pair of barbell clips, a set of dumbbells and a resistance band.
Barbell Hip Thrusts - 4x10 -12 reps
Designed to help you improve your glute strength, shape and size this exercise should become one of fundamental movements in your glute workout. This exercise will also benefit your squats and deadlift through improving your glute power and strengthening the lower back and leg muscles.
For this you will need a barbell, bench and weights. Resting your upper back on the bench push up creating a 90 degree from where your foot is to your knee. Ensure you are always looking forward and keeping you chin to your chest so you are not hurting your spine. Complete 4 sets of 10-12 reps.
Step ups - 4x10 reps
This move is a great conditioning exercise and will help you develop explosive leg power. Not to mention it will save your lower back.
Place one foot on the bench, which will be the working leg. Pushing through the heel of your foot bring your other leg up to the bench. This is 1 rep, aim for 4 sets of 10 before moving on. If you want to make the exercise harder add in some weights by either placing a barbell on your back or holding a dumbbell in each hand.
split squats - 3x10 reps
A great functional movement that allows you to build single leg strength and stability. This exercise is fantastic for adding size to quads, hamstrings and glutes.
Lunge forward placing your trailing leg on the bench. Squat down, pushing through the heel on the floor so you can feel it in the glutes. Make sure you get nice and low, but try avoid your knee touching the floor. This time we are going for 3 sets of 10 reps on each legs.
Walking Lunge - 3x10 reps
This exercise allows you to focus on the activation of the glute to build and tone the muscle and again will help you achieve a symmetrically toned body by working one leg at a time.
Step forward taking a nice wide stance to help activate the glutes. Sink down slowly, again avoid the knee touching the floor and squeeze on the way up. As we did last time 3 rounds of 10 reps on each leg.
Banded Kickbacks - 3 sets to failure
Kickbacks improve your muscle strength and tone, helping to create sculpted legs. They also improve core stability!
This exercise is great as a finisher. Place a heavy resistance band just above the knee and get into a plank position with your knees on the ground. First of all you want to kick the leg out behind you and then out to the side. This is a high rep exercise, going until failure and alternating between legs. Perform the exercise 3 times through.
That completes this workout. For more support check out our free Exercises section and get a breakdown on how to perform different exercises for different muscles groups. You can also check out our Best Glutes Exercises for Women guide for further inspiration.
