Anyone who says they don’t care about the shape of their bottom is lying and you know it! As much as we’re obsessed with carving the perfect six-pack or a pair of rock-solid biceps, improving the strength and definition of the glutes is one of the most popular reasons why people who are not seriously overweight start exercising.
Whether it’s about sculpting an amazing beach body or feeling more confident in your favorite pair of skinny jeans, we know you’d love to build firm and strong glutes and we’re here to help you achieve exactly that on the simplest way possible. Read on for an awesome bottom workout!
No Buts
Some folks wrongly believe that they can’t improve the shape of their glutes without having “superior genes”. Although they are from being unimportant, most genetic disadvantages can be overcome with the help of the right tools and exercise consistency.
Anyone can substantially improve their body composition, as long as they are truly dedicated to the goal. Don’t believe any articles or fitness gurus who claim that you can get perfect glutes in a couple of weeks. Let’s be real – if you’re serious about this, get ready to work out hard for at least a few months.
On the bright side, you don’t really need 20 different exercises to tone your bottom and you don’t have to suffer through endless treadmill sessions. The last couple of decades of exercise science have been pretty clear on this one: the best way to get the behind you want is weigh training. In fact, we’d even say that building a backside that makes heads turn without the use of weights is pretty close to impossible!
Below you’ll find 5 awesome glute-toning exercises that will help you build fabulous glutes and strengthen your entire body!
Top 5 Glute-Shaping Exercises
For this routine you’ll use relatively heavy weights and stick to the 5-10 rep range, as this has been found to produce the best and fastest results. Also, more isn’t necessarily better, especially in the case of glute training, so targeting your glutes with these moves only twice per week will be just enough for optimal gains.
Make sure you use good form and up the load whenever you get too comfortable so that you can keep making progress. Let’s get started!
1. SQUATS
Squats are first on the menu for anyone interested in glute development. This might exercise works almost every muscle in your lower body and will help you strengthen your legs, your entire posterior chain, the core muscles and the hips.
That being said, “deep” squats will cause the greatest glute activation, so if you want to get the most out of the movement you need to learn to squat as deep as possible. Just be sure to maintain proper form, which includes keeping a neutral back, shoulder-width leg stance and toes pointed slightly out.
2. WEIGHTED LUNGES
There’s no better way to cause your glutes some real pain than doing walking lunges with added weight. This exercise is simple but quite intense and will get your heart racing very quickly.
Grab a barbell or a pair of heavy dumbbells and step forward, then lunge as low as you can without allowing your front knee to get past your toes. Alternate legs with each step.
3. BARBELL HIP THRUSTS
The hip thrust is unfortunately a pretty misunderstood exercise that offers powerful benefits, especially when it comes to training weak, unresponsive upper glutes and loosening tight hip flexors. Some studies even suggest they’re superior to squats. If you’ve never done hip thrusts, here’s how to master them:
- Begin seated on the ground with your back against a bench and feet planted firmly in front of you, and have a loaded, padded barbell over your legs.
- Roll the bar so that it sits in your lap, directly above your hips.
- Keeping your knees stable, lift the barbell by vertically extending your hips. The rest of your body should remain stationary.
- If possible, rise until your body forms a straight line from your shoulders to your knees. Give your glutes a hard squeeze in the top position.
- Slowly lower your body down and repeat.
4. STIFF-LEGGED DEADLIFTS
This potent move is perfect for building great lower body strength and mass and it can help you improve your back health and accelerate overall muscle development. Since it thoroughly engages the glutes, hamstrings, erector spinae and the deep spinal muscles, it’s practically a must-do exercise for sculpting a strong backside.
To perform them, grasp a bar on the floor using an overhand grip and stand up straight using a shoulder-width stance. Push your hips back as far as possible. Keeping your knees slightly bent and stationary, lower the barbell to over the top of your feet (or as low as you can) by bending at the waist while maintaining a straight back. Don’t let your lower back round. Pause at the bottom, then return to the starting position.
5. BULGARIAN SPLIT SQUATS
Bulgarian split squats are one of those classic, multifunctional exercises that should be a regular part of any decent lower body routine, as its benefits are virtually endless. This squat variation effectively targets all areas of the glutes while also engaging the hams, gastrocnemius, soleus and adductor magnus. Use a wider stance to ensure maximum emphasis on the glutes and go as low as possible, or until your rear knee nearly touches the floor and your front thigh is parallel to it.
The Ultimate Glute-Shaping Workout
- Barbell squat: 3 x 6-12
- Weighted lunge: 2 x 6-12
- Barbell hip thrust: 2 x 6-12
- Stiff-legged deadlift: 2 x 6-12
- Bulgarian split squat: 2 x 6-12
Blast your glutes with this workout twice per week and build your dream bottom!