THE BEST GLUTE EXERCISES TO KEEP THEM STRONG AND TONED

| October 5, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Having strong and toned glutes not only enhances your physical appearance but also plays a crucial role in overall lower body strength and stability.

Whether you’re an athlete, fitness enthusiast, or simply looking to improve your posterior, incorporating effective glute exercises into your workout routine is essential.

In this article, we will explore some of the best glute exercises that will help you achieve strong, toned, and well-defined glutes.

The following five exercises are some of the best for developing and strengthening your gluteal muscles.

Barbell Hip Thrust

  • Start practicing with a light weight bar and place it on the floor in front of you. Grab a typical weight bench and sit with your back against it (on your side).
  • Now make sure your shoulders are pressed into the padded section of the bench, with the soles of your feet pressed into the floor.
  • Pass the bar over your legs and sit it in your lap on your hip bones, making sure it remains straight and well balanced.
  • Use your hands to stabilize the bar before pushing yourself up with your heels, contracting your glutes at all times and making sure your shins remain vertical.
  • Pause at the top (when your back is horizontal to the ground) before lowering yourself a few centimeters and repeating the movement. If your shins move excessively back or forward during the push, it means you’re losing focus on your glutes and using your quads and hamstrings instead. So avoid fast reps, focus on contracting your gluteal muscles, and make sure the range of motion is fairly shallow. It should be more or less the same as the glute bridge mentioned above.
  • Complete between 8 and 12 repetitions.

Dumbbell Deadlift (Romanian Deadlift)

  • Hold a dumbbell in each hand.
  • Bend your waist and flex your knees a little, letting the dumbbells carry close to the ground.
  • Go up to the starting position. That’s a repeat.
  • Try to do between 10 and 15 repetitions.

Single Leg Deadlift

  • Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
  • Extend one leg back while leaning forward until your body is parallel to the ground, extending your arms toward the ground.
  • Return to the starting position.
  • Repetitions: 12 to 20 repetitions with each leg.

Reverse lunges

  • Stand with your hands on your hips or with your hands behind your head.
  • Take a step back with your right leg and bend down until your knee almost touches the ground.
  • Return to the starting position.
  • Do 10 repetitions and then change sides.

Kettlebell swing

  • You have to start standing with your legs wider than hip-width apart and with both hands holding the kettlebell between your legs and then you have to bend your knees slightly.
  • Next, you have to lean your chest forward, and swing the kettlebell again between your legs and then push your hips forward until you are in a standing position. And then, simultaneously, throw your arms straight in front of you while maintaining a firm grip on the dumbbell and repeat.
  • You have to make sure you are pushing your hips back and forth; These are push-ups, not squats.
  • Complete between 15-20 swings.