In this article, You’ll learn why glute training is often more effective than the old “well, glutes are involved in squats and deads, so that should be enough” (spoiler: if you really want to boost your lifts, include at least some glute-specific training). But how do you know which glute exercises are best? We’ve also included the best strength-building glute moves for you to fold into your training program.
A fitness trainer came up with the best glutes exercises for a better butt. The exercises can be performed at a gym or there are also alternatives in case you don’t have access to most equipment.
We have mentioned before that the glutes are one of 8 important muscle groups that people tend to neglect. This is about to change.
Fitness trainer and Kinesiology graduate Jeremy Ethier has shared what he considers to be the best glutes exercises for a better butt.
Ethier is not alone in the video. He is joined by Brett Contreras, the self-titled glute guy, inventor of the hip thrust exercise.
IFBNewsfeed.Org has previously written about Brett Contreras and came up with the ultimate guide for bigger and stronger glutes.
Ethier divides the best glutes exercises for a better butt into categories. “If we want to maximize 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
Best Glutes Exercises For a Better Butt
Thrust/Bridge
Upper and lower glutes
- 4 sets of 8 reps
With equipment:
Barbell hip thrust with a pause at the top
Limited equipment:
Single-leg hip thrust
Squat/Lunge
Lower glutes and quads
- 3 sets of 20 reps
With equipment:
Walking dumbbell lunge
Limited equipment:
Deficit dumbbell reverse lunge
Hinge/Pull
Lower glutes and hamstrings
- 3 sets of 15 reps
With equipment:
Dumbbell 45-degree hyperextension
Limited equipment:
Reverse hyperextension
Abduction
Upper glutes (glute medius specifically)
- 3 sets of 12 reps
With equipment:
Side-lying hip raise
Limited equipment:
Seated banded hip abduction
Did you enjoy this content? Check out more stuff for your lower body from IFBNewsfeed.Org.
- The “5 Best Strategies” To Build A Rounded-Hard Butt
- Legs Development: The Ultimate Workout “For Building Shredded Hamstrings”
- Glutes Development: The Best “Hamstring Exercises” To Build Power, Muscle, And Health
- 4 Moves to Tighten Your Glutes Created By a Top Fitness Coach
- Free Shipping on US orders over $49 USD and 5 lbs or less at eVitamins.com!
- $5.95 Ground Shipping On Any Purchase In The US! – Shop Now!
- A1Supplements.com – Lose Fat, Gain Muscle!
- Shop Electric Bikes at sixthreezero.com!
