Without making things too complicated, here are five exercises to target those glutes and improve your next glute/hamstring workout!
While traditional deadlifts are great, when it comes to working your glutes and hamstrings, you can get incredible results with this variation.
Tip: Make sure your shins are up against the bar, and that your feet are wider than hip width and turned out.
Try this move for 4 sets, 12 reps
Single leg deadlifts
Yet another deadlift variation! Unilateral (single side) movements such as single leg deadlifts are extremely useful for lower body days, as they ensure that both sides of your body are equal in size and strength! Plus they help stabilize your core! Talk about a 2 for 1.
Try this move for 4 sets, 12 reps/leg
Weighted hip thrusters
Place a barbell right across your hips, with your upper back supported by a bench. Lower the glutes all the way down to the floor, and then squeeze up until the glutes are parallel with your knees.
Tip: If you’re working out alone and you’ve maxed out weight on regular hip thrusters, go for single leg hip thrusters with lighter weight to keep creating a challenge.
Try this move for 4 sets, 12-15 reps
Don’t be too quick to dismiss this as a sissy move! You truly isolate the glutes in a way that other exercises just don’t mimic. This move helps to add size, shape and overall roundness to the glutes.
Tip: If you opt to bend the leg when you kick back, you’ll utilize both your glutes and your hamstrings.
Keep the reps high and go for 4 sets of 15-20 reps
Is any lower body workout complete without squats? Of course not! But don’t just stick to traditional squats. Try a variety, such as plié squats, sumo squats, single leg squats, split squats, jump squats…you name it, just squat!
Tip: If you are hitting the squat rack, Smith Machine, etc., and are going to perform traditional squats, just keep in mind that a shoulder width or slightly wider stance is going to recruit your glutes a bit more than a narrow stance squat, which emphasizes your quads. Regardless of which squat you choose, push those buns back as you squat down and drive through those heels on the way back up!
Go for 4 sets, 12-15 reps