Stronger the Glutes Fewer the Injuries, Improved Performance & Nice-Looking Butt
Thanks to Instagram, Glutes exercises are becoming one of the most focused and celebrated exercises with the hope of having a nice-looking butt. You’ll hardly find any fitness girl not taking a selfie of her or who’s not focused on building beautiful butts that lure male species.
Developing strong pair of Glutes is not only crucial for the looks, but it’s also crucial for the better functionality of your body. So, it’s equally important for men to focus on their Glutes workout. Aside, it’s true that women are also impressed by the nice-looking glutes of men.
Here Are Some of the Best Glutes Exercises to Impress & Improve Performance
Let’s find out which are the best glutes exercises for mass and strength that you should be doing.
Walking Lunges
Walking lunges is the best exercise for the glutes, which triggers your entire lower body. In addition to glutes, walking lunges also work other muscles of your lower body like hamstrings, quads, and calves, which also help hit your inner and outer hips and thighs. Similarly, it’s also a spine-friendly exercise.
Furthermore, walking lunges is among those exercises that you can use for both cardio and strength, as it challenges your muscles, boosts metabolism, and increases your heart rate. And, if you’ve got a tight hips issue, then walking lunges is one of the ideal exercises that you can use to ease the hip tightening.
Here’s How to Do Walking Lunges
- Stand with staggering feet and put one foot forward and another foot back around three feet apart.
- Bend both of your knees and lunge in the down position while sending your back knee directly towards the floor.
- Try to avoid lunging forward on your front toes. Instead, keep front heal on the ground.
- Once both of your legs form 90-degree angles, wait for a moment.
- Now, press into your heels and stand up.
Repeat for around two to three sets of around 12 to 20 reps, depending upon your fitness level. If you’re doing it for the first time, do bodyweight walking luges, or else if you want to add intensity, you can even add weight. Lastly, make sure you’re taking a longer stride.
Barbell Hip Thrust
Barbell hip thrust is among of the best glutes exercises for mass and strength in a way that many exercises fail in front of it. As a result, it’s an exercise recommended for athletes and even helpful for older adults over the age of 50. In addition, barbell hip thrust also helps stabilize your core, pelvis, and lower body.
Here’s How to Do Walking Lunges
- Rest with your upper back upon a bench.
- Sit on the floor while keeping your legs in an extended form.
- Roll loaded barbell towards your thigh until the barbell sits on the lap.
- Now, brace your abdominals, extend your hips and raise until thighs & upper body get parallel to the floor.
Good Morning
Good morning is the exercise that primarily hits your glutes and hamstrings muscle. It’s among the best glutes exercises, which was quite popular among old-school bodybuilders. Put simply, it’s a traditional hip hinge movement exercise, but here it’s done using weight loaded on the center of traps, usually on the upper traps.
Here’s How to Do Good Morning
- Stand shoulder-width apart.
- Place the barbell on your upper traps near your shoulders.
- Deeply breathe in a while, bracing your abdominal muscles.
- Now exhale once you start hinging at the hips. Likewise, once you hinge your hips, you should feel like your hips are going backward.
- Keep the back in a straight position and inhale. Now, keep your lower back in an arch position as tight as possible and lift from the floor.
- Exhale and get in starting position while keeping your head and chest up and forward. And, be sure you aren’t curling your back forward.
- Repeat till your set is not complete.
Goblet Squats
Goblet squats are among the full-body movement. For instance, it activates your quadriceps, calves, glutes, and whole core region along with arms & grip strength, as you have to hold onto the weight.
In other words, goblet squats are one variation of squat that targets your lower body muscle groups along with your glutes. Similarly, in goblet squats, a dumbbell or kettlebell is held towards your chest, which means your front body is forced to engage core at the time of goblet squats.
Here’s How to Do Goblet Squats
- Push your glutes back, so weights shift slightly onto your heels.
- Breathe deeply and squeeze your abdominal muscles.
- Slowly lower down your body as you’re going to sit in a chair with a tight core.
- Keep your shoulders pulled back while keeping your chest open as your thighs lower to be in parallel with the ground.
- Once you reach the bottom position of squats, push the heels into the floor while keeping both your knees away from each other and get back to the starting position.
- Now, exhale and repeat till the set is not completed.
Cable Glute Kickbacks
Cable glute kickback is a beginner-friendly exercise that focuses on training your smaller glute muscles in isolation. However, to make this glute exercise effective to challenge your Glute Maximus or Glute Medius, you’ll require to set it up properly. In this exercise, technique and setup play an essential role in the success of the exercise.
Here’s How to Do Glute Kickbacks
- Wear a strap around the ankle, and attach it to the cable.
- Get your back in a neutral position with your core engaged.
- Tilt your body forward & from behind kick your legs out while keeping a slight bend in your knee.
- Move your leg by squeezing your glute without arching your lower back.
- Repeat the reps until the set is completed. (Do it for both legs.)
Wrapping Up
Usually, when you do a lower body workout, your glutes work. For instance, barbell back squats also work on your glutes along with other significant muscles like quadriceps and hamstrings. However, we’ve mentioned the five best glutes exercises that are more focused on it. We hope you would like to give it a try. Good luck!
