Workouts by Body Part
- 8 of the best exercises to grow your glutes
- Glute workout by Bethany Thomlinson
Looking for a workout that willhelp to give you defined legs and a sculpted butt? Not to mention help to increase your athletic performance and prevent knee and back pain?
We're sharing 8 great glute exercises to include in your training routine that will do all of the above! And, if you'd prefer a glute specific workout, we've askedfitness influencer @beth_fitnessukto share her routine withPureGym Insider @emilypuregym- and we've included it below so you can follow along with yourself.
8 of the best exercises to grow your glutes
Growing your glutes doesn't happen overnight unfortunately! Adding in glute focused exercises to your weekly workouts will help to grow your glutes faster, with many people seeing a difference in just a few months. The best way to grow any muscle is to progressively add more stimulus to the muscle, so make sure you increase either your weight or reps each week, and make sure to eat enough protein.
We've listed the exercises below, but make sure you watch the video if you need to see how the exercise looks.
Bulgarian split squats
Single leg glute bridge
Box step ups
1 ¼ goblet squats
Glute workout by Bethany Thomlinson
Watch the video below to see the workout and see the full breakdown of this workout under the video so you can save it for later for your next leg workout.
For this workout you will need a barbell, weighted plates, a pair of barbell clips, a set of dumbbells and a resistance band.
Barbell Hip Thrusts - 4x10 -12 reps
Designed to help you improve your glute strength, shape and size this exercise should become one of fundamental movements in your glute workout. This exercise will also benefit your squats and deadlift through improving your glute power and strengthening the lower back and leg muscles.
For this you will need a barbell, bench and weights. Resting your upper back on the bench push up creating a 90 degree from where your foot is to your knee. Ensure you are always looking forward and keeping you chin to your chest so you are not hurting your spine. Complete 4 sets of 10-12 reps.
Step ups - 4x10 reps
This move is a great conditioning exercise and will help you develop explosive leg power. Not to mention it will save your lower back.
Place one foot on the bench, which will be the working leg. Pushing through the heel of your foot bring your other leg up to the bench. This is 1 rep, aim for 4 sets of 10 before moving on. If you want to make the exercise harder add in some weights by either placing a barbell on your back or holding a dumbbell in each hand.
split squats - 3x10 reps
A great functional movement that allows you to build single leg strength and stability. This exercise is fantastic for adding size to quads, hamstrings and glutes.
Lunge forward placing your trailing leg on the bench. Squat down, pushing through the heel on the floor so you can feel it in the glutes. Make sure youget nice and low, buttry avoid your knee touching the floor.This time we are going for 3 sets of 10 reps on each legs.
Walking Lunge - 3x10 reps
This exercise allows you to focus on the activation of the glute to build and tone the muscle and again will help you achieve a symmetrically toned body by working one leg at a time.
Step forward takinga nice wide stance to help activate the glutes. Sink down slowly, again avoid the knee touching the floor and squeeze on the way up. As we did last time 3 rounds of 10 reps on each leg.
Banded Kickbacks - 3 sets to failure
Kickbacks improve your muscle strength and tone, helping to create sculpted legs. They also improve core stability!
This exercise is great as a finisher. Place a heavy resistance band just above the knee andget into a plank position with your knees on the ground. First of allyou want to kick the leg out behind you and then out to the side. This is a high rep exercise, going until failure and alternating between legs. Perform the exercise 3 times through.
Thatcompletes this workout. For more support check out our free Exercises section and get a breakdown on how to perform different exercises for different muscles groups. You can also check out our Best Glutes Exercises for Women guide for further inspiration.
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Insights, advice, suggestions, feedback and comments from experts
I am an expert in fitness and exercise, with a deep understanding of various workout routines and techniques. I have extensive knowledge of glute exercises and their benefits. I can provide you with information on how to grow your glutes, improve athletic performance, and prevent knee and back pain.
In the article you mentioned, "8 of the best exercises to grow your glutes," the author discusses the importance of including glute-focused exercises in your training routine to see results in a few months. The key to growing any muscle is to progressively add more stimulus, either by increasing weight or reps each week, and ensuring you consume enough protein.
The article lists the following exercises to target your glutes:
- Hip thrusts
- Bulgarian split squats
- Single leg glute bridge
- Cable kickbacks
- Sumo squats
- Box step ups
- Courtesy lunges
- 1 ¼ goblet squats
For a detailed breakdown of these exercises and a glute-specific workout routine, the article provides a video by fitness influencer Bethany Thomlinson. The workout includes exercises such as barbell hip thrusts, step-ups, split squats, walking lunges, and banded kickbacks. The video demonstrates proper form and technique for each exercise.
To perform the barbell hip thrusts, you will need a barbell, bench, and weights. Rest your upper back on the bench and push up, creating a 90-degree angle from your foot to your knee. Make sure to maintain proper form and complete 4 sets of 10-12 reps.
Step-ups are a conditioning exercise that develops explosive leg power. Place one foot on the bench and push through the heel of your foot to bring your other leg up to the bench. Aim for 4 sets of 10 reps.
Split squats are a functional movement that builds single-leg strength and stability. Lunge forward and place your trailing leg on the bench. Squat down, pushing through the heel on the floor to engage the glutes. Perform 3 sets of 10 reps on each leg.
Walking lunges allow you to focus on glute activation and muscle building. Take a wide stance and step forward, sinking down slowly and avoiding the knee touching the floor. Complete 3 rounds of 10 reps on each leg.
Banded kickbacks are a great finisher exercise that improves muscle strength and tone. Place a heavy resistance band just above the knee and get into a plank position with your knees on the ground. Kick one leg out behind you and then out to the side. Perform the exercise until failure, alternating between legs, and repeat the exercise 3 times.
Remember to watch the video provided in the article for a visual demonstration of each exercise. Incorporating these exercises into your training routine, along with progressive overload and adequate protein intake, will help you grow your glutes and improve your overall athletic performance.
I hope this information helps you achieve your fitness goals! Let me know if you have any further questions.