Superset : Fire Hydrants And Clamshells
5. Fire Hydrants x 15 each leg
- Start on all fours with hips over knees and hands over shoulders.
- Maintaining your leg bent at a 90-degree angle, lift your leg up to the right until it reaches about hip height.
- Lower back down without touching the floor.
**FORM: Keep your abs engaged and make sure to maintain a flat back and neutral head.
Isolated Exercise Works: Gluteus Medius, Gluteus Minimus, Core
6. Clamshells x 30 each side
- Begin lying down on your side with your feet and hips stacked and knees bent 90 degrees.
- Your feet should be in line with your butt.
- Raise your knee as far as you can without rotating your hip.
- Squeeze at the top and come back down.
**FORM: Keep your back straight, your core engaged, and make sure you dont rotate the hips.
Isolated Exercise Works: Gluteus Medius, Gluteus Minimus, Core
What Is The Gluteus Maximus
You have three gluteal muscles, the gluteus maximus, gluteus medius, and gluteus minimus. Your gluteus maximus is the largest and outermost muscle of the three gluteal muscles, making up most of your butts shape and appearance.
The gluteus maximus muscle, of which you have two, one on each side of your buttock, is a thick, fleshy, quadrilateral-shaped mass with fibers that are directly obliquely downward and lateralward.
In the most simplest terms, the gluteus maximus starts at the top of your pelvic bone and it travels down connecting to the upper part of your femur . Obviously, on the posterior side.
In more complex terms, the gluteus maximus has multiple origin points and two insertion points. For those who are more familiar with anatomy, its origin points are lateral/posterior surface of sacrum and coccyx, posterior side of ilium, thoracolumbar fascia, and sacrotuberous ligament, and its insertion points are Iliotibial tract, gluteal tuberosity of femur.
Out of the three gluteal muscles, the gluteus maximus has the most potential to increase in size and strength, considerably. In fact, its one of the easiest muscles in your entire body to develop …that is, if you know what exercises to perform and how to maximize glute activation .
Here is a picture so you can see where the gluteus maximus is located and where it sits in relation to the other gluteal muscles.
Should I Include Lunges In My Glute Workout
Lunges can be a great exercise to include in your workout program, but I didnt include them as they can be a very quadricep dominant movement pattern.
However, if you want to include a lunge, just make sure to stagger your stance a bit wider to help isolate the glute and hamstring muscles.
My favorites are the reverse lunge and the curtsy lunge.
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The Top 10 Exercises To Get Bigger Glutes
If you want to maximize their growth, you have to focus on glute-focused exercises. So now I will tell you the best 15 exercises according to my experience.
There are several types of exercises you can use to develop and round your butt. You may perform them using dumbbells or barbells. You may do each out on exercise machines like cable pulley.
The possibilities are endless. I will not go into all the details, but you can find more information about these exercises here. You can choose among a wide variety of glute exercises you can perform in your home you may do them easily and cheaply!
Popular glute workouts exercises youve probably seen on magazines: squats, lunges, leg press, deadlift, Romanian Deadlift, kettlebell swings, hip thrust, pull through, Bulgarian split squats, glute bridges, step-ups, etc you can do them all!
You will see the top 15 most effective exercises you should start performing to get a bigger butt fast. Here you go:
Lets Talk About Glute Amnesia
One of the biggest challenges with training the glutes is that they are often asleep.
We refer to this as something called dead butt syndrome or gluteal amnesia.
This basically means that the glute muscles are not firing properly even when performing exercises that you THINK are working your glutes.
Not all weak glutes are asleep, but it is very common.
Does this help explain why all those squat challenges dont work?
The most common cause of sleepy glute muscles is tight hip flexors from sitting all day.
When the hip flexors get tight, the glute muscles cannot fire as effectively and they become lazy.
This means that when you attempt to do glute exercises, other muscles like your quads and hamstrings begin to take over and you may not even feel your booty working at all.
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Getting Results From This At
To maximize your glute gains from a routine like this youll have to do it at least 4 times a week.
Here is why.
When youre training your glutes with your bodyweight you will need a higher frequency workout schedule.
Because your glutes will recover faster from a bodyweight workout as opposed to a weight training session.
Those who train their glutes with weights should ideally workout 3 times a week, using the other days for rest and recovery.
Please, Dont Forget Your Diet!
For every single workout routine we create at Femniqe, we talk about diet.
Its that important!
It doesnt matter how complex and powerful your workout plan is, it will fail if you dont optimize your diet.
Optimizing your diet simply means modifying your eating patterns to support your training goals.
So for example, if you want to grow bigger and rounder glutes, you have to eat in a daily calorie surplus. And not just any type of calories, you have to eat nutrient-dense wholesome foods.
You can check out this free meal plan to get an idea.
However, if you want to lose body fat youll have to enter a calorie deficit.
Check out this guide to learn more about how to do it correctly.
Go ahead and try this at-home glute exercise routine.
Youll definitely feel and see the lift in your glutes with consistent workout frequency and proper nutrition.
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Glute Bridge With Loop Band
- Start on your back with your feet flat on the ground, knees shoulder width apart and place a loop band around your knees.
- Engage your core , press your heels through the floor while squeezing your glutes to lift your hips toward the ceiling. Your knees should be slightly pressing out against the loop band.
- Hold at the top for 5 seconds, then slowly lower.
- Make sure to keep your core engaged through the entire movement to prevent hyperextending your hips or low back pain.
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How Can You Promote Muscle Growth
Here you will find a few secrets you may not have heard about to maximize the growth of your glutes. But, first, you need to know that you will need to do more than just squats to grow your butt.
You will also need to do other exercises such as lunges, deadlifts, and hip thrusts. These are all great glute-building exercises you really should be doing in your workouts if you want to maximize the growth of your butt.
Key points you need to know:
Butt Exercise: Medicine Ball Hip Thrusts
Degree of difficulty: 4 out of 5
- Overview: By rolling the medicine ball closer to or farther away from your glutes, you will feel this exercise in different areas of your glutes. Find the one that allows you to feel it most in the lower-middle portion of your glutes. For added resistance, place a dumbbell or weight plate on your pelvis.
- Get ready: Lie on your back on the floor with your knees bent and your heels on a small medicine ball.
- Go: Contract your abs, then squeeze your glutes and hamstrings to thrust your hips upward. Hold for a count, then lower yourself three-quarters of the way back to the floor, keeping your abs contracted, and repeat.
Kims tip: Keep your head on the floor. Doing this with your head up is a good way to pinch a nerve in your neck.
6 of 10
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Workout : Split Squat
A1) Bulgarian split squat, 4 sets per leg at 80% of 1RM
A2) Arnold press, 4 sets at 75% of 1RM
B1) Cable unilateral hip abduction, 2 sets per leg at 65% of 1RM
B2) Glute-ham raise, 2 sets at 70% of 1RM
Notes: As with the last workout, the Arnold press is there to make this workout more time-efficient, doesnt need to be taken close to failure, and can be left out if you have other plans for your shoulders.
As a standalone workout, this will only take about twenty minutes, so its a good candidate for incorporating into other workouts. If you add more stuff, put at least some of it in between A and B to allow for more glute recovery time.
The Best Butt Workout Moves For Stronger Glutes
PSA: Butts are not all about aestheticsbuilding stronger butt muscles will not only improve your speed and explosiveness but will also protect your lower back and knees from injury. Plus, any good butt workout, which can and should include some of these best butt exercises, will target the biggest muscle in your bodythe glute maxso you’ll maximize your burn both during and after your workout. Still, you want to be sure you’re working all your butt muscles to get the most out of your effort. These exercises accomplish all that and more.
How it works: How you incorporate these exercises into your butt workout is totally up to you. There are suggested reps and sets information for each, but otherwise, they are customizable. Try a few as a finisher to a lower-body workout. You can do one set of each for a circuit-style workout, or simply incorporate your favorites into your usual full-body workout.
What youll need: While you can effectively work your butt with just your bodyweight , many of these trainer-approved exercises for your best booty utilize tools and equipment that take your glute work to the next level. Some items that you’ll want to familiarize yourself with: a stability ball, tall step or stable box, glute-ham developer machine, barbell, and set of medium or heavy dumbbells.
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Glute Workout 2 Shape And Tone
This workout is designed for those who want shapely glutes that are firm to the touch and fit beautifully into any pair of jeans.
- Knee Tuck Hip Bridge 10 reps per leg
- Band-Resisted Lateral Shuffle 10 shuffles each way
- Quadruped Hip Extensions 10RM per leg
- Step Ups 6RM
- Cable Kickbacks 10RM per leg
Recommendations For A Well
As with any type of training, variety is key. Thus, dont just take one of the above exercises and beat it to death. Mix things up.
Every muscle has numerous muscle fibers that are stimulated by different movement patterns. By using a variety of glute exercise you will ensure you hit all of them.
With that, here are 4 recommendations when choosing glute exercises for your workouts. On a regular basis, ensure you:
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Dumbbell Weighted Step Up
Dumbbell step-up is one of the simplest single-leg exercises and really hits the glutes through a large range of motion. The major advantage of the step-up is that it can be performed by all ability levels. You can adjust the height of the box to make it more or less difficult and you can load this with one or two dumbbells depending on your goals. This exercise can develop explosive leg power to depending on the speed of your reps, which helps you jump higher and run faster. Finally, because of minimal eccentric muscle contractions, step-ups are easier on your knees.
How to Do Weighted Step Ups:
Form tips: Perform without shoes for more of a balance challenge.
Best rep range: 6-15 reps.
Progression: Increase the height of the box and balance on one leg when youve finished the movement. You can also try side step ups, to hit your glutes from a different angle.
Regression: Reduce the height of the box and perform with bodyweight only.
How To Do A Donkey Kick
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Does Walking Lift Your Buttocks
Yes! Walking can help lift your buttocks.
If you think about it, walking is a combination of hip flexion and hip extension. Every time your legs swing back behind your body, you are activating your underbutt.
This is one of the many reasons why walking is so important for you in all stages of life.
You should walk regularly pre, post, and during pregnancy.
Can You Actually Grow Your Glutes
Of course! Just like with any other muscle group, if you put in the work you will see them develop.
Perform the right movements, train consistently, and challenge yourself with the weights/reps. If youve been training glutes for awhile and are wondering, Why are my glutes not growing? then you need to reevaluate the 3 tips I listed above. Chances are, youre either not performing the best exercises, arent training regularly enough, or arent challenging yourself enough.
Make some changes to your routine and try my glute workout below!
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Bum Exercises With Weights
Behold, the best bum exercises using weights .
21. Dumbbell deadlift
a) Stand with your feet shoulder-width apart, holding a dumbbell in each hand and a micro-bend in each knee.
b) Bend forwards, hinging at the waist, keeping your back flat until your torso is parallel with the floor.
c) From here, exhale and push back to standing, using your glutes and thighs to power you forwards.
22. Dumbbell Romanian deadlift
a) Stand with both feet flat on the floor and a dumbbell in each hand.
b) Keeping your legs straight, bend at the hips to lower your weighted hands towards the floor. Go to just below knee height and then stand straight again. Clench your glute and core muscles as you do so. Repeat.
23. Weighted single leg deadlift
a) Start with your feet together and shift your weight to your left leg, knee slightly bent. Hold the dumbbell or kettlebell in your right hand. You can keep your left hand on your hip or hold it out to the side whatever makes it easier for you to balance.
b) Hinge at your hips to lower your chest down, while raising your right leg straight out behind you. As you hinge, lower the weight down towards the floor. Reverse back to the starting position, and repeat on this side before switching over. Remember: the weight goes in the opposite hand to the planted leg.
24. Bulgarian split squat
25. Dumbbell alternating reverse lunge
b) Step your foot back forwards to meet the other, then repeat the exercise on the second leg.
26. Dumbbell pulse lunge
