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The 7 Best Glutes Exercises

27/11/2017


If you don’t take the time to work your glutes, your butt is going to be flat as a pancake and your legs aren’t going to be very powerful. After all, the glutes are your body’s most powerful muscle group by quite a margin.

Here are just 7 of the best exercises you can do for them.

  1. Stepup

Get a sturdy gym box, then place one foot onto it with your weight focused around the midfoot. Next, push your hips back and stand up straight, squeezing the glute of your supporting leg at the top of the movement. Hold while keeping hips and shoulders square.

  1. Hip Thrust

Lie with knees bent at 90-degrees. Feet should be flat on the floor, around hip-width apart. Crunch the abs and tilt your pelvis back to bring back flat against the floor. Raise your hips as high as they go without arching the lower back, hold for a couple of seconds, and then reverse the movement slowly.

  1. Barbell Hip Thrust

Place upper back against box or bench with your knees bent and feet flat on the floor. Place a padded barbell across your hips, and then squeeze your glutes and raise your hips until they’re in line with your body, keeping your back neutral throughout.

  1. Barbell Squat

Hold a barbell across your upper back while standing. Use an overhand grip, keeping head up and chest high. Push back with your hips, bend your knees, and lower your body till thighs are parallel with the floor. Track knees over your feet, then push back to starting position.

  1. Hip Hinge

Keeping feet hip-width apart, keep your head in a neutral position and your knees soft. Next, push your hips and hamstrings back until your torso is parallel with the floor. Imagine you’re using your bum to close a door.

  1. Barbell Lift

Load a barbell and roll it against your shins. Bend at the hips and knees, then grab the bar using an overhand grip. Maintain a natural lower back arch, pull the torso up, and thrust the hips forwards as you stand up with the barbell. Hold for a few seconds before slowly lowering the barbell back down.

  1. Kettlebell Swing

Grab the kettlebell firmly with both hands, then bend at your hips and hold it at arm’s length in front of you. Bring the kettlebell back between your legs, then squeeze your glutes and thrust your hips forward to swing it up to shoulder height.