It’s time to improve the shape and size of your glutes with this workout
Contrary to the common assumption, glute workouts aren’t just for women. If you have a muscular upper body and shredded legs, a flat rear can make you look awkward. Muscle symmetry and balance are important if you’re aiming for aesthetics.
When people talk about leg workouts, their primary focus is quads, hams, and calves. They completely overlook training their glutes. All pro athletes, male and female, work on their glutes in one way or the other.
1. Squats – 3 Sets 12 Reps
Squats are an overall leg builder. This is a compound exercise which can help in developing your glutes, hams, quads, and calves. Squats should be a staple in your leg workouts. This exercise has enough variations that you can try a new one every time you perform them.
For optimal results, you need to make sure you maintain a full range of motion while performing glute exercises. Going only parallel to the floor isn’t going to do anything for your butt. ‘Ass to the grass’ is the way forward.
2. Donkey Kicks – 3 Sets 12 Reps
Donkey kicks are an isolation exercise. All the tension is placed on your glutes during this exercise. There are two versions of this exercise which you can try. The first is the bodyweight version and the second is performing it on a leg extension machine.
You can start performing this exercise with body weight and as you get better you can switch to using weights on the leg extension machine. You need to have a strict form throughout the exercise otherwise you might recruit your hamstrings.
3. Barbell Hip Thrusts – 3 Sets 12 Reps
Glutes are the target muscle group for barbell hip thrusts. Lie down across a flat bench with only your shoulders on the bench and place a barbell on your thighs. Your feet should be placed flat on the floor so that your calves are perpendicular to the floor.
Try touching the floor with your butt at the bottom of the movement. Thrust your crotch upwards and try forming a bridge with your body. Hold and squeeze your glutes at the top of the movement. Return to the starting position and repeat.
4. GHD Hyperextension – 3 Sets 15 Reps
GHD (glute ham developer) is brought into the mainstream by CrossFit. This is an incredibly effective exercise if you want to develop the back of your legs. Keep your glutes tight throughout the exercise and flex them at the top of the movement.
If you don’t have an access to a GHD at your gym, you can use a flat bench for this exercise. Place your knees at the edge of the bench and ask someone to sit on your ankles. Hold onto some weights to make this exercise harder.
5. Reverse Abductor Press – 3 Sets 12 Reps
Reverse abductor press focuses on the outer sides of your rear. This exercise can also improve your hip mobility. Stand while facing the seat and place your feet on the foot rests and your knees against the knee pads.
Hold onto the seat to improve your range of motion. You need to establish a mind-muscle connection to make the most of this exercise. Don’t just go through the motions while performing the abductor presses. Hold and squeeze your glutes at the top of the movement.