It’s no secret that a significant part of the body's strength and stability comes from your bootylicious bottom half. More formally known as the gluteal muscles, or commonly called the "glutes." Strong glutes do more than look good they improve mobil...
Help engage your entire gluteal region, as well as your abs and lower back.
Glute Bridges
These exercises are good work for your gluteus maximus, but they get deep into your medius and minimus as well.
Hip Thrust
Side-to-side movements help us recruit the gluteus medius and the gluteus minimus.
Walking Abduction Band
Your gluteus medius and minimus are critical to hip movement. This exercise helps target those muscles to strengthen them and increase your range of motion.
FIRE HYDRANT
This is a good hip-opening exercise that helps use all of your glute muscles.
Clamshells
They can really help strengthen your core too and they’ll offer muscle building benefits for your quads, calves and hamstrings.
Bulgarian Split Squat
Lunges are a great move to work the lower body, however, if you want to really target the glutes, then a wide stance lunge could be the secret!
Dumbbell Lunge
You keep the glutes and hamstrings under constant tension throughout to maximize growth.
Dumbbell Romanian (RDL) Deadlift
These are some of the best bottom glute exercises for targeting the glute max–the muscle most responsible for the lower glute shape.
Donkey Kicks
The Swiss ball hamstring curls take the legs through hip extension and knee flexion, simultaneously activating the hamstrings and glutes.
Swiss Ball Hamstring Curl
It demands lower-body strength, balance, posterior-chain engagement, and the ability to absorb force (decelerate) to enhance efficiency and performance.
The Box Step-Up
Engages the gluteus maximus, quads, and hamstrings, enhancing balance and coordination.
Lunges
Frog pumps target the glutes and inner thighs, enhancing hip stability and strength.
Frog Pump
Side lunges improve lateral movement, hip flexibility, and lower body strength.
Side Lunges
Single-leg deadlifts enhance balance, coordination, and posterior chain strength.
