The 20 Best Glutes Exercises of All Time-NICK RANA

The 20 Best Glutes Exercises of All Time-Nick Rana


We’re in the midst of a glutes renaissance. Thanks to Instagram, the increased focus on functional fitness, and/or Jennifer Lopez, men and women are trying to build stronger, more beautiful butts. And with that goal comes the quest for better, more creative glutes exercises.
But with all due respect to the #fitspo folks, the glutes aren’t just for modeling yoga pants. Combined with the hamstringscalves, and back, the glutes are the most powerful muscles in the human body. This muscle group—collectively called the “posterior chain”—generates more force than any other human movement, whether that means power cleans, deadlifts, box jumps, or simply lifting a heavy suitcase off the floor and into the overhead compartment.
And regardless of what some Instagram influencers might have you believe, building a strong butt doesn’t require any mysterious voodoo. Nor does it require doing 1,000 squats a day. Instead, you’ll need to attack these crucial muscles with a barrage of proven glutes exercises. By varying the workload, training your muscles from multiple angles, and incorporating instability into your workout routines, you can strengthen your glutes (and sculpt your butt while you’re at it).

How these glute exercises work

Don’t expect to head to the gym and do every single one of these in a single session. (The glutes may be strong, but they’re not invincible).
Instead, break up this list of 20 moves into four or five different groups of exercises. Piece together a few moves that require the same piece of equipment—like, say, the suspension trainer, Swiss ball, or barbell.
You can combine them as a circuit: Do as many reps as possible of each exercise in 45 seconds, rest for 15 seconds, then move on to the next exercise; rest for two minutes after each round.
Alternatively, do these exercises in traditional straight sets—say, four sets of eight reps each, with 60 seconds of rest in between. Vary your rest, sets, reps, and exercise selection to ensure you make the most of these glutes exercises.

1. Barbell Hip Thrust

Rest your upper back on a bench and sit on the floor with legs extended. Roll a loaded barbellup your thighs until the bar sits on your lap (you may want to place a towel or mat on your hips or attach a pad to the bar for comfort). Brace your abs and drive your heels into the floor to extend your hips, raising them until your thighs and upper body are parallel to the floor. 


2. Dumbbell Deficit Reverse Lunge

Grasp a dumbbell in your right hand and stand on a step or block that raises you a few inches above the floor. Step back with your right foot and lower your body until your left thigh is parallel to the floor and your rear knee nearly touches the floor. Keep your torso upright. Step forward to return to the starting position.

3. Walking Single-Leg Romanian Deadlift

Hold a dumbbell in each hand and take a step forward with your left leg so you’re in a split-stance position. Keeping your front knee slightly bent, bend at the hips as far as you can without losing the arch in your lower back. Fire your glutes to straighten your torso as you step forward to begin the next step.

4. Bulgarian Split Squat

Hold a bar on the backs of your shoulders as if to squat. Rest the top of your left foot on a bench or box behind you so that your back knee is bent 90 degrees. Bend your hips and right knee to lower your body until your rear knee nearly touches the floor. Keep your torso upright. If you don’t want to use a barbell, you can hold dumbbells at your sites.

5. Sumo Romanian Deadlift

Stand with your feet outside shoulder-width and toes turned out about 15 degrees. Bend your hips back and let your knees bend as needed until you can grasp the bar at shoulder-width. Keeping your lower back in its natural arch, push your hips forward to raise the bar to lockout. To begin each subsequent rep, push your hips back and lower the bar to mid-shin level. Do not bend your knees more and make it a deadlift—the movement must come almost entirely from your hips.

6. Barbell Glute Bridge

Lie on your back on the floor with legs extended. Roll the bar up your thighs until the bar sits on your lap (you may want to place a towel on your hips or attach a pad to the bar for comfort). Brace your abs and drive you heels into the floor to extend your hips, raising them until they’re in line with your torso. Simply slide your body under the bar after you’ve rested, and begin the glute bridges. 



Post a Comment

0 Comments

close