Top 5 Glute Exercises For Women

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Skip the tiny weights & the the countless “glute toning exercises”. If you want to grow that booty, you need get back to the basics when it comes to effective glute exercises.

And if you’re not pushing yourself hard enough with your posterior workouts, then you won’t see the glute development you’re wanting.

To grow any muscle, you need to be focusing on the right exercises & the right training variables to force & stimulate muscle hypertrophy, aka results. I’m going to put aside the nutrition aspect in this post, & focus primarily on the most effective exercises for growing that booty!

Barbell Squats

You guessed it, squats. But why? Squats essentially activate all areas of your lower body during a contraction. This includes anterior & the posterior chain, while developing strength in your central nervous system (CNS).

When squatting, focus on getting low and deep. The deeper you can squat, the more recruitment you will activate & the more time under tension (TUT) you will utilize.

Start with your feet shoulder width apart, toes slightly pointed outward and deep breaths before lowering yourself into the rep.

Warm up: 1 Light Set – 15 reps

Sets: 3-4

Reps: 8-12

Rest: 60 Seconds

Advanced Technique: Last Set Dropset (complete until failure)

Safety: Recommended using a weight belt with heavier lifts & straps if needed

Barbell Deadlifts

In my option, deadlifts are the best exercise for overall physique development. Not only do deadlifts activate & punish your glutes, they also develop a strong back & core.

Although barbell deadlifts are a great addition to your glute building routine, it’s an exercise which needs correct form at all times.

When performing the deadlift, bend forward at your hips while keeping your arms and the barbell close to your legs and bring your torso down to a parallel position. Squeeze your glutes, press through your heels and return your torso to the upright position.

Warm up: 1 Light Set – 15 reps

Sets: 3-4

Reps: 8-12

Rest: 60 Seconds

Advanced Technique: 3 second eccentric contraction

Safety: Recommended using a weight belt with heavier lifts & straps if needed

Barbell Hip Thrusts

Barbell hip thrusts are a great addition to your glute building routine & excellent for activating the upper region of the glutes. They target & stimulate a different higher part of the glutes, over barbell squats.

Start sitting with your back facing a padded bench. Extend your hips & raise the barbell, focus on pushing the barbell with your glutes.

Once your body is parallel in a straight line, slow the contraction down as you lower back down to the ground. Remember to squeeze your glutes through the contraction.

Warm up: 1 Light Set – 15 reps

Sets: 3-4

Reps: 8-12

Rest: 60 Seconds

Advanced Technique: Drop-Set your last set until failure

Safety: Use a towel behind your back & wrapped around bar for added comfort during contraction

Stiff-Legged Deadlifts

Stiff-Legged Deadlifts are an incredible exercise for developing the overall posterior chain & your glutes. Although you should be feeling the most activation coming through your hamstrings with a stretch, you will still be forcing growth and stimulating your glutes through the contraction.

I recommend keeping your feet close together, however you can have a wider shoulder-width stance. Ensure your back is straight at all times, if you feel your back rounding at any stage, you should lower the weight.

Remember to ensure you’re feeling that stretch through your posterior, as you progress with this exercise, you will be able to stretch lower.

Warm up: 1 Light Set – 15 reps

Sets: 3-4

Reps: 8-12

Rest: 60 Seconds

Advanced Technique: 3-5 second eccentric contraction (last sets)

Safety: Recommended using a weight belt to support a straight back through the contraction

Leg Press (High Feet Position)

In order to activate your glutes on the leg press, you will want to be ensuring a high feet position. Having your feet higher will force your glutes to take the load.

And with a lower feet position, you will be activating your quads & anterior. The great thing about the leg press machine, is you can load up quite a lot of weight & push yourself to new PB’s easier.

Focus on your breathing throughout the contraction, have your feet at shoulder width apart, & your toes facing slightly outward. Remember to come down low enough to feel your glutes stretch through the eccentric movement.

Warm up: 1 Light Set – 15 reps

Sets: 3-4

Reps: 8-12

Rest: 60 Seconds

Advanced Technique: Drop-set until failure (last set)

Safety: Ensure you understand how to use the machine safety

Wrapping It Up

So as you can see, there’s no crazy “toning technique” exercises which you need to be following to grow your glutes. The most important things to remember are:

  • Forget light weights & focus on the basics with proper form & proper resistance
  • Utilize advanced training variables
  • Be consistent week in, week out
  • Push yourself harder each week, strive for progress
  • Slow down the eccentric contraction to force muscle hypertrophy

If you’re needing a done for you transformation plan, including a nutrition plan to fuel these workouts as well as balance your hormones, be sure to checkout the 90 Day Fitness Model Challenge, a program designed to increase your calories & force positive body composition results.