What are the best exercises for the glutes

Glutes are the largest muscles in your body and have very important functions. They are responsible our ability to hinge and squat, keeping us in a pattern of safe, secure movement while we jump, walk, or run.  To be fit and strong, people normally ask : What are the best exercises for the glutes ? Here are the best exercises for the glutes.

Muscles of the glutes

The glutes consist of three muscles:

  1. Gluteus Maximus: This is responsible for hip extension, like when you are walking, and lateral rotation of the thigh, such as swinging your leg. 
  2. Gluteus medius: That is responsible for the movement of your leg away from your body, like when you’re stepping out of bed, and balance. 
  3. Gluteus minimus: It is the smallest of the three muscles and helps with walking and rotating your legs.  

What are the best exercises for the glutes

To help you start building strong glutes, we’ve these best glute exercises with step-by-step instructions for you.

Barbell Squat

How to do it:

  1. Set up in a squat rack or cage.
  2. Grasp the bar as far apart as is comfortable and step under it.
  3. Squeeze your shoulder blades together and nudge the bar out of the rack.
  4. Step back and stand with your feet shoulder-width and your toes turned slightly outward.
  5. Take a deep breath and bend your hips and then knees to lower your body as far as you can without losing the arch in your lower back.
  6. Push your knees outward as you descend.
  7. Extend your hips to come back up, continuing to push your knees outward.

Fire hydrant move

How to do it:

  1. Start on your hands and knees — your knees should be touching and your hands should be shoulder-width apart and directly below the shoulders.
  2. For added resistance strap on ankle weights, tie a resistance band above knees, or do both.
  3. Keep your back straight and look directly towards the floor at all times.
  4. Lift one leg up and away from your body at a 45-degree angle, keep your knee positioned at 90 degrees, and try to lift it until aligned with your hips. 
  5. Slowly lower it back to the starting position and repeat on the other side. 
    Rep count:
  • Beginners: 12 to 15 Reps | three sets 
  • Intermediate: 15 to 20 Reps | three sets   
    Muscles targeted: Gluteus maximus, gluteus medius, gluteus minimus, abdominals

Side squats

How to do it:

  1. Tie a resistance band just below both knees.
  2. Stand with feet together in a semi-squatted position.
  3. Step a little wider than shoulder-width apart to one side and lower yourself beyond 90 degrees.
  4. Make sure to push back with your hips, keep your core engaged, and back straight.
  5. Drive through your heel to push yourself back to the original position.
  6. Perform the same movement for complete rep count on one side and then repeat on the other leg.
    Rep count:
  • Beginners: 12 to 15 Reps | three sets
  • Intermediate: 12 to 15 Reps | three sets   (Hold Single Dumbbell)
    Muscles targeted:  Gluteus maximus, gluteus medius, gluteus minimus, quadriceps, hamstrings, calves, abs, lower back

Bulgarian split squat

How to do it: 

  1. Stand about 2 to 3 feet in front of a bench or chair, facing away from it.
  2. To increase the intensity, hold one or two dumbbells at chest level.
  3. Bring one foot forward, positioned at a 90-degree angle, and place the other foot on the bench behind you.
  4. Keeping your torso upright and core engaged, bend your front leg to lower into a squat.
  5. Hold for one second, then drive your body weight through your right heel to bring yourself up and back to the starting position.
    Rep count:
  • Beginners: 12 to 15 Reps | two to three- sets
  • Intermediate: 12 to 15 Reps | three Sets   
    Muscles targeted: Gluteus maximus, gluteus medius, hamstrings, quadriceps, hip adductors

Dumbbell Deficit Reverse Lunge

How to do it:

  1. Grasp a dumbbell in your right hand and stand on a step or block that raises you a few inches above the floor.
  2. Step back with your right foot and lower your body until your left thigh is parallel to the floor and your rear knee nearly touches the floor.
  3. Keep your torso upright. Step forward to return to the starting position.

Barbell Glute Bridge

How to do it:

  1. Lie on your back on the floor with legs extended.
  2. Roll the bar up your thighs until the bar sits on your lap (you may want to place a towel on your hips or attach a pad to the bar for comfort).
  3. Brace your abs and drive your heels into the floor to extend your hips, raising them until they’re in line with your torso.
  4. Simply slide your body under the bar after you’ve rested, and begin the glute bridges.

Suspension Trainer Single-Leg Glute Bridge

How to do it:

  1. Attach the suspension trainer to a sturdy overhead object and lengthen one handle so it’s at about knee height.
  2. Lie on your back on the floor and place the heel of your left foot in the foot cradle.
  3. Bend your left knee 90 degrees and extend your right leg on the floor.
  4. Brace your abs and contract your glutes to bridge your hips off the floor while simultaneously lifting your right leg in the air until it’s in line with your left thigh.

Trap Bar Deadlift

How to do it:

  1. Stand with feet hip-width apart.
  2. Hinge at your hips, bend your knees, and lower your hands to grip the bar’s handles in the middle.
  3. The big knuckle of your middle finger should line up with the center of the bar.
  4. Inhale and brace your abs as you retract your neck so you feel like you’re making a double chin, looking at the floor several feet in front of you.
  5. Keep a flat back as you drive your heels into the floor and lift the bar up, pushing your knees out so they don’t collapse in.
  6. Stand upright, squeezing your glutes as you lock out your hips (without leaning back). Bend your hips back and lower the bar.

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