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Best Workouts That Grow Glutes
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items Want to start working out to grow your glutes? If you don't know where to start these are some easy exercises you can do to help you achieve the booty of your dreams! These can easily be done in the gym or at home. Let me know if you have other worko...
Sections
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Hip Extensions & Hinge Movements
Lunge & Split Squat Variations
Hip Abduction and External Rotation Exercises
Hip Extensions & Hinge Movements
Try some different variations of squats to help grow your muscle. Deeper squats help to activate and grow your glutes. Make sure you are using proper form. You can do barbell squats, air squats, and/or front squats to help for different areas of the ...
Squats
Doing deadlifts helps to engage the glutes to help strengthen them. With consistent training and proper nutrition you can look at larger and firmer glutes. Consistency is always the key when it comes to growing any muscle.
Deadlift
It's all in the name! By repeatedly contracting and strengthening the gluteus maximus, it can lead to muscle growth. Adding resistance bands to this workout can create more time under tension for the muscle fibers. Stimulating them to continue growin...
Glute Bridge
Focus right on the glutes with glute extension exercises. They promote muscle progressive overload which leads to growth and increased strength.
The Hyperextension: How To Target Your Glutes And Hamstrings
Romanian Deadlifts or RDLs are one of the most well known workouts for glowing the glutes. Targets your hamstrings and glutes. You will want to make sure you are using the correct form for this to see the best results.
Romanian Deadlift
Kettlebell swings are great for hinge movement. Using a true hip hinge movement and not your arms to swing helps to build up strength in the muscle. This workout emphasizes a strong glute squeeze. You will feel the burn!!
Kettlebell Swings: Benefits and How to Do Them Right
Lunge & Split Squat Variations
Lunges help by working all three gluteal muscles through muscle lengthening and contracting. Reverse lunges, wider stance lunges, and elevated lunges can increase your hip flexion and range of motion.
Lunges
Split squats give you a deep stretch and require hip extension which is one of the primary functions of the glute muscles. You can do these on your own or with added weights and elevation.
Split Squats
You will need something sturdy to step up on for this exercise. This workout forces your gluteus maximus to take on the primary load to lift your body up. Promoting strength and firming.
Step-up exercise - Fitness
Get the best version of an elevated squat with Bulgarian split squats. This exercise really helps build up all different muscles in the lower body including your glutes
How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes
This lunge variation targets the lateral sides of the glutes. By the shift of weight your glute is being challenged to keep your body stable.
Curtsey Lunges
Heard of a lunge? Now do it backwards! This gives you a greater range of motion allowing for a better hip hinge movement than a simple step up exercise. It allows the gluteus maximus to work harder making it stronger.
Reverse Lunge
Hip Abduction and External Rotation Exercises
Doing some lateral band walks creates resistance on the lower body. This works to push it harder to strengthen the muscles being used. Going into a more squat like position targets the glutes
Lateral Band Walk
A very low impact workout for those who are just starting out or cannot do much. Clams or Clamshells work to build muscle size and definition over time. Make sure you are doing exercises frequently and with proper form.
Clams Exercise
If you are working out at the gym, or even own a hip abductor this is one machine you will want to use for glutes. These target the three areas of the gluteal area the maximus, medius, and minimus.
Hip Abduction Machine
Grows primarily the gluteus medius by providing resistance to the hip joint. To make the most out of this workout you will want to add resistance bands
Seated External Rotation
Cable hip abductions provide tension on the muscles throughout the movement. This helps strengthen your glutes and help give better definition.
Cable Hip Abduction
Get all the glute muscles worked out with this exercise Glute bridge abductions work the medius and minimus. Along with the gluteus maximus. It creates more muscle recruitment, especially if done with a band. It helps give much better shape and tone.
Glute Bridge Abductions