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 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.
Best Glutes Exercises For a Better Butt
Upper and lower glutes
- 4 sets of 8 reps
Barbell hip thrust with a pause at the top
Single-leg hip thrust
Lower glutes and quads
- 3 sets of 20 reps
Walking dumbbell lunge
Deficit dumbbell reverse lunge
Lower glutes and hamstrings
- 3 sets of 15 reps
Dumbbell 45-degree hyperextension
Upper glutes (glute medius specifically)
- 3 sets of 12 reps
Side-lying hip raise
Seated banded hip abduction
Did you enjoy this content? Check out more stuff for your lower body from IFBNewsfeed.Org.
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- Glutes Development: The Best “Hamstring Exercises” To Build Power, Muscle, And Health
- 4 Moves to Tighten Your Glutes Created By a Top Fitness Coach
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