Health and Fitness

How to grow your glutes – The exercises that trainers prefer we didn’t know

Lets face it, every woman dreams about having the perfect butt at one point or another. The question is, What are the best exercises to work your glutes. Here are the top 5 exercises you should do.

Squats

Squats are the king of lower-body exercises. Why? Well, they work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get the most out of the movement. With a back squat, stopping at parallel or just barely below puts most of the emphasis on your quads, leaving your glutes less engaged.


Weighted Walking Lunges

These elevate your heart rate and will make you sore the next day. With your arms at your sides and a dumbbell in each hand, step forward. Lunge and alternate legs with each step. Lunge low. Make sure your front knee never extends past your toes.

Barbell Hip Thrusts

The hip thrust activates and builds the upper glutes to a much greater extent than squats, and even to a greater extent than deadlifts.

Stiff-Legged Deadlifts

To do these properly and take the focus off your lower back, push your hips back as far as you can until you feel a deep stretch in your hamstrings. I prefer to keep my feet positioned in a close stance, but you can make them sumo—feet wider than shoulder-width apart and slightly pointed out—to switch things up.

Bulgarian Split Squats

With these, as with most exercises, positioning is the key. The closer together your legs are, the more you target your quads. The farther you place your front leg in front of you, the more emphasis you place on your glutes.


Next time you are hitting up the gym, or even doing a home workout, test these out and see if they work for you!

Looking for back exercises? Check out this post!

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