10 best workouts for glutes

If you’re looking to shape and strengthen your glutes, the best workouts for glutes include exercises that effectively target the muscles. Squats are a classic choice, as they work the entire lower body, especially the glutes. Deadlifts, lunges, and hip thrusts are among the best workouts for the glutes, focusing on muscle engagement and building strength.

Glute bridges, step-ups, and Bulgarian split squats are excellent for isolating the glute muscles. These exercises not only tone but also improve stability and mobility. Adding resistance bands or weights can further challenge your muscles, making these the best workouts for the glutes if you want to see real progress. Consistency and proper form are key to achieving the best results.

1. Squats:

Regarding the best workouts for glutes, squats are a top choice. Squats target your quads, hamstrings, and, most importantly, your glutes. They help you build strength and shape in your lower body. Here’s how to do them:

• Stand with your feet shoulder-width apart and your toes slightly turned out.
• Lower your body as if sitting in a chair, ensuring your knees don’t go past your toes.
• Go down until your thighs are parallel to the ground.
• Push through your heels to stand back up.

Squats are simple but very effective. Try 3 sets of 10-15 reps to see the best results. This exercise is one of the best workouts for glutes because it engages these muscles well.

2. Lunges:

Lunges are another excellent exercise for your glutes. They also work your thighs and core, making them a great all-around lower body workout. Here’s how to do lunges:

• Stand tall with your feet together.
• Take a big step forward with one leg, lowering your hips until both knees are bent at 90 degrees.
• Push off with your front foot to return to the starting position.

You can do forward, reverse, or walk lunges to target your glutes from different angles. Aim for 3 sets of 10-12 reps per leg. Due to their versatility and effectiveness, lunges are often included in the list of the best glute workouts.

3. Hip Thrusts:

Hip thrusts are one of the best workouts for glutes because they focus directly on this muscle. This move targets your glutes and helps you develop a firmer backside. Here’s how to do a basic hip thrust:

• Sit on the ground with your upper back against a bench.
• Roll a barbell (or use body weight) over your hips.
• Plant your feet flat on the floor, shoulder-width apart.
• Lift your hips towards the ceiling while squeezing your glutes at the top.
• Slowly lower your hips back down.

For best results, aim for 3 sets of 10-12 reps. You can also increase the weight as you get stronger. Hip thrusts are one of the best workouts for glutes, as they place the glutes under the most tension and help build strength effectively.

4. Glute Bridges:

Glute bridges are a beginner-friendly workout that can still give you great results. This exercise helps activate the glutes and strengthen the lower body. Here’s how you do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Push through your heels to lift your hips towards the ceiling.
• Squeeze your glutes at the top of the movement.
• Lower your hips back to the floor.

Glute bridges can be done with body weight or added resistance, like a barbell or resistance band. Aim for 3 sets of 15-20 reps. This exercise is often considered one of the best workouts for glutes, especially for beginners.

5. Step-Ups:

Step-ups are another simple yet effective exercise that works your glutes. You’ll need a sturdy bench or step for this workout. Here’s how you do them:

• Place one foot on a bench or step.
• Push through the foot’s heel on the step to lift your body.
• Step down with the same foot and repeat the movement with the other leg.

Step-ups help target the glutes, quads, and hamstrings. Doing 3 sets of 12 reps per leg will help shape your glutes. Because step-ups mimic the movement of climbing stairs, they are often listed as one of the best workouts for glutes.

6. Bulgarian Split Squats:

Bulgarian split squats are a more advanced variation of the regular squat and are incredibly effective for targeting the glutes. Here’s how to do it:

• Stand about 2 feet away from a bench or platform.
• Place one foot on the bench behind you.
• Lower your body until your front thigh is parallel to the ground.
• Push through your front heel to return to the starting position.

Do 3 sets of 8-10 reps on each leg. This move isolates each leg, allowing you to work the glutes more effectively. Bulgarian split squats are one of the best workouts for glutes because they engage the muscles more intensely than regular squats.

7. Donkey Kicks:

Donkey kicks are a fantastic glute isolation exercise. It’s a simple yet effective move to help activate and tone your glutes. Here’s how to do donkey kicks:

• Start on all fours, with your hands directly under your shoulders and your knees under your hips.
• Keeping your knee bent, kick one leg back and up, bringing your foot towards the ceiling.
• Squeeze your glute at the movement’s top before lowering your leg back down.

Repeat for 15-20 reps per leg. Donkey kicks are one of the best workouts for glutes, as they allow you to focus solely on activating your glutes with each kick.

8. Frog Pumps:

Frog pumps are a simple exercise that targets the glutes. They are similar to glute bridges but with a slight variation to increase tension on the glutes. Here’s how to do them:

• Lie on your back with your feet together and knees bent outward, resembling a frog’s position.
• Lift your hips off the ground by pushing through your heels and squeezing your glutes at the top.
• Lower your hips back down and repeat.

Try 3 sets of 15-20 reps. Frog pumps are one of the best workouts for glutes because they keep constant tension on the glutes, promoting growth and activation.

9. Fire Hydrants:

Fire hydrants are another great exercise for targeting the glutes and hips. This exercise mimics the movement of a dog lifting its leg, making it a fun and effective workout. Here’s how to do it:

• Start on all fours with your hands and knees on the ground.
• Keeping your knee bent, lift one leg to the side until it’s level with your hip.
• Lower your leg back down and repeat.

Do 3 sets of 12-15 reps on each leg. Fire hydrants help tone and shape the glutes while working the hip muscles. They’re a great addition to the best glute workouts.

10. Resistance Band Kickbacks:

Resistance band kickbacks are an excellent way to add extra resistance to your glute workouts. The resistance band increases the tension, which helps activate the glutes more effectively. Here’s how to do them:

• Place a resistance band around your ankles and stand with feet shoulder-width apart.
• Kick one leg back and up, keeping your knee straight.
• Slowly bring your leg back down and repeat.

This move isolates the glutes and works them from a different angle. Aim for 3 sets of 12-15 reps per leg. Resistance band kickbacks are one of the best workouts for glutes because of their additional challenges.

Conclusion:

As you can see, many exercises can help you achieve strong, toned glutes. The best glute workouts involve compound movements like squats and lunges and isolation exercises like donkey kicks and frog pumps.

Consistency is key, so try to incorporate a mix of these exercises into your workout routine. Whether you want to improve strength, shape, or both, these exercises will help you get the desired results. Remember, the best workouts for your glutes are the ones you enjoy, so experiment with these exercises and find what works best for you. By following this guide and sticking to a regular workout routine, you’ll be well on your way to achieving stronger, toned glutes in no time.