You would like to have a stronger butt, but don’t know where to begin? Find out how to target your upper and lower glute muscles with these 2 exercises performed in a superset style.
Strong and nice-looking glutes should be a somewhat priority for athletes at any level. Strong glutes will translate into becoming better at jumping, running, and also carries on to a bigger deadlift.
How To Target Your Upper And Lower Glute Muscles
1. DB RDL to Lunge
- 8-12 reps
The first exercise you should do is actually an invention from the YouTube channel called dumbbell Romanian deadlift to lunge. This is a combination of the Romanian deadlift performed with a dumbbell on one hand, while utilising the other to hold yourself in place, going straight into a stationary back lunge.
2. Standing Kickbacks
- 20-30 reps (with resistance band)
- 10-15 reps (with cable machine)
The standing kickbacks will target both the upper and lower glute muscles. You have two great options to increase tension on your butt and reap the most benefits: do with a resistance band or use a cable machine.
As mentioned before, this is not two exercises you should be doing an X amount of sets, but rather a superset, meaning you do one exercise and follow through to the next one with little to no rest in between. Although the Glute Guru does not specify how many times you should do this superset, it is advisable to do it 2-3 times during your butt workout.
Now you know how to target your upper and lower glute muscles. If you don’t know how to perform one of the exercises above, check out the video with all the instructions below.
VIDEO – How To Target Your Upper And Lower Glute Muscles
- resistance band exercises: Geert Pieters on Unsplash