4 Best Glute Exercises for a Stronger and Better-Looking Butt

Get ready to transform your glutes!

You can rely on this quick guide of the 4 best glute exercises for a stronger and better-looking butt. If you don’t have access to the right equipment, fear not, as there will also be an alternative exercise with limited equipment version so that you don’t have any excuses not to work your ass off.

Your buttocks, often admired for their aesthetics, are home to a powerful group of muscles that play a crucial role in various movements. However, many individuals find themselves struggling to develop and strengthen these muscles, leading not only to aesthetic concerns but also potential problems and imbalances throughout the body. The dreaded “pancake butt” becomes a looming threat.

We have mentioned before that the glutes are one of 8 important muscle groups that people tend to neglect. But this is about to change, since you decided to click here.

To maximize glute development and address these concerns, it’s essential to recognize that your glutes are designed for more than just squats and deadlifts. By incorporating a diverse range of glute exercises, you can stimulate overall growth and strength in different regions of these muscles.

This list of the 4 best glute exercises for a stronger and better-looking butt was not created by the people of BOXROX.      The foundation of our insights rests on a video presentation by Jeremy Ethier, a distinguished kinesiologist and fitness trainer who stands as a co-founder of Built With Science. With a staggering 5.9 million subscribers on his YouTube channel, Ethier has built a reputation for providing lucid information firmly grounded in robust scientific research.

athlete in gymSource: Photo by Andrea Piacquadio on Pexels

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4 Best Glute Exercises for a Stronger and Better-Looking Butt

Ethier divided the best glutes exercises for a better butt into categories. “If we want to maximise glutes development, then you want to ensure you’re training with at least one exercise from each of the following categories,” he says.

  • Thrust/bridge
  • Squat/lunge
  • Hinge/pull
  • Abduction

This is achievable for both men and women.

Note: there is an alternative exercise you can perform in case you don’t have access to the correct equipment.

  1. Thrust or Bridge Exercise: This targets the upper and lower glutes, providing maximum tension when the muscles are fully contracted. A suggested exercise in this category is the Barbell Hip Thrust, with a pause at the top to enhance effectiveness.

Form Tips: Maintain a horizontal torso at lockout, neutral or posterior-tilted hips, and vertical shins. Avoid spinal hyperextension and excessive anterior pelvic tilt.

Alternative: Single Leg Hip Thrust with back resting on an elevated surface, using the hinge method.

  • Squat or Lunge Exercise: Emphasizing the lower glutes and quads, this category provides tension when the glutes are in a fully stretched position. The recommended exercise is the Walking Dumbbell Lunge, offering a stretch in the glutes, complementing the hip thrust.

Form Tips: Optimal tibia angle, keeping the front knee aligned with the front of the shoes, and a slight torso lean (about 20 degrees). Push through the heel, avoiding excessive hip shooting.

Alternative: Deficit Reverse Lunge for those with limited equipment, elevating the front foot.

  • Hinge or Pull Exercise: Focusing on the lower glutes and hamstrings, the Dumbbell 45-Degree Hyperextension is suggested. This exercise yields high glute and hamstring activation with a lower risk of injuries compared to deadlifts or good mornings.

Form Tips: Neutral feet and spine for overall activation, or round back method for specific glute focus. Flare feet out 45 degrees for increased glute activation.

Alternative: Reverse Hyper Extensions on a bench or countertop.

  • Abduction Movement: Targeting the upper glutes, the Bodyweight Sideline Hip Raise is recommended. It offers versatility as a bodyweight exercise and focuses on gluteus medius during the lockout.

Execution: Begin in a side plank position, driving hips forward for maximum hip separation during the lockout.

Alternative: Seated Banded Hip Abductions with a mini-band to stimulate various glute fibres.

Incorporating these exercises into your routine, with the recommended sets and reps, can accelerate your glute development.

Whether integrated into your weekly workouts or performed as a dedicated lower-body session, the key lies in the thoughtful selection and execution of these exercises. By paying attention to both what you include in your routine and how you perform these movements, you can efficiently target and strengthen your glutes for optimal results.

You can watch Ethier’s video explanation to get a full grasp on the 4 best glute exercises for a stronger and better-looking butt.

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How Exercise Can Transform Your Glutes?

Transforming your glutes from ordinary to extraordinary is achievable through regular exercise. A well-structured workout routine can lead to:

  • Increased Muscle Mass: Resistance exercises like squats and lunges target the gluteal muscles, promoting muscle growth and definition.
  • Toning and Sculpting: Exercise helps sculpt and shape the glutes, giving them a firmer and more aesthetically pleasing appearance.
  • Fat Loss: Glute exercises, when combined with a balanced diet and cardiovascular workouts, can contribute to overall fat loss, allowing your toned glutes to shine through.
  • Improved Functionality: As you strengthen your glutes, you’ll notice improved mobility, agility, and the ability to perform various physical tasks more efficiently.
  • Boosted Confidence: Achieving a strong and great-looking butt can boost your self-confidence and body image, enhancing your overall sense of well-being.

Learn More

The glutes, short for the gluteal muscles, consist of three main muscles:

  1. Gluteus Maximus: This is the largest and most powerful muscle in the glute group. It is responsible for hip extension, which means it helps you move your thigh backwards when you’re standing, walking, or running. It also plays a significant role in maintaining an upright posture and preventing the body from bending forward excessively.
  2. Gluteus Medius: Located on the outer surface of the pelvis, the gluteus medius is responsible for hip abduction, which means it helps you move your thigh away from the midline of your body. This muscle is crucial for stability during activities such as walking, running, and balancing on one leg.
  3. Gluteus Minimus: Found just below the gluteus medius, the gluteus minimus also assists in hip abduction and contributes to stabilizing the pelvis and hip joint.

Training frequency for the glutes can vary depending on your fitness level, goals, and overall training program. Generally, it is recommended to train the glutes at least 2-3 times per week for most individuals. However, this can be adjusted based on individual factors such as recovery capacity and the intensity of the exercises.

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Since the glutes are a relatively large muscle group, they respond well to both heavy resistance training and bodyweight exercises. Incorporating a mix of compound exercises like squats, lunges, deadlifts, hip thrusts, and glute bridges can be effective in targeting different aspects of the glutes and ensuring overall development. It’s essential to allow sufficient rest between glute-focused workouts to allow the muscles to recover and grow stronger.

Additionally, don’t forget to incorporate other lower body exercises that indirectly engage the glutes, such as leg press, step-ups, and leg curls, into your training routine for balanced leg development. Always listen to your body, and if you experience excessive soreness or fatigue, consider adjusting the training frequency or intensity to avoid overtraining. Consulting with a fitness professional can also help you design a personalized glute training program based on your individual needs and goals.

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