Booty Boost: 20 Exercises to Build Your Glutes

Welcome to the ultimate guide on sculpting one of the most powerful muscle groups in your body - the glutes! Your glutes are not just for aesthetic appeal; they play a crucial role in maintaining posture, supporting the lower back, and enhancing athletic performance. In this blog, we'll delve into the anatomy of the glutes, exploring the three main muscle groups that make up this powerhouse. Additionally, we'll provide you with a curated list of 20 effective exercises to help you build and tone your glutes, while also targeting the surrounding muscles for a well-rounded lower body workout.

Understanding the Glutes:
Before we jump into the exercises, let's take a closer look at the three primary muscles that make up the glutes:

• Gluteus Maximus: This is the largest and most superficial of the three gluteal muscles. It's responsible for hip extension and external rotation, making it a key player in movements like squats, deadlifts, and lunges.
• Gluteus Medius: Located on the outer surface of the pelvis, the gluteus medius assists in hip abduction and internal rotation. It plays a crucial role in stabilising the pelvis during activities like walking and running.
• Gluteus Minimus: Situated beneath the gluteus medius, the gluteus minimus also aids in hip abduction and internal rotation. It works in tandem with the medius to provide stability and support to the hip joint.

Building strong and well-defined glutes involves a combination of targeted exercises that engage the muscles from different angles. Here are 10 effective exercises to help you build your glutes:

1. Barbell Hip Thrusts:
   Sit with your upper back against a bench, place a barbell over your hips, and thrust upward, squeezing your glutes at the top.
   
   Target Muscles: Gluteus Maximus
   Product Recommendation: 70kg Olympic Barbell & Bumper Plate Set
   
   
   
   
   
2. Deadlifts:
   Stand with feet hip-width apart, bend at the hips and knees to lower the barbell, then stand up, engaging your glutes at the top.
   
   Target Muscles: Gluteus Maximus, Hamstrings
   Product Recommendation: 130kg Olympic Barbell & Weight Plate Set
   
   
   
   
   
3. Lunges:
   Take a step forward or backward, lowering your hips until both knees are bent at a 90-degree angle, then push back up.
   
   Target Muscles: Gluteus Maximus, Gluteus Medius, Gluteus Minimus
   Product Recommendation: Hex Dumbbells
   
   
   
4. Squats:
   Stand with feet shoulder-width apart, lower your body by bending your knees and pushing your hips back, then return to the starting position.
   
   Target Muscles: Gluteus Maximus, Quadriceps, Hamstrings
   Product Recommendation: Ybells
   
   
   
5. Step-Ups:
   Step onto a bench or sturdy surface, pushing through your heel to lift your body up, then step back down.
   
   Target Muscles: Gluteus Maximus, Gluteus Medius
   Product Recommendation:  Body Iron Commercial Aerobic Step
   
   
   
   
6. Bulgarian Split Squats:
   Stand a couple of feet in front of a bench, place one foot behind you on the bench, and lower your body into a lunge.
   
   Target Muscles: Gluteus Maximus, Gluteus Medius
   Product Recommendation:  Body Iron Bulgarian Split Squat
   
   
   
   
7. Glute Bridges:
   Lie on your back with knees bent, lift your hips toward the ceiling, and squeeze your glutes at the top.
   
   Target Muscles: Gluteus Maximus
   Product Recommendation: Bodyworx Resistance Mini Bands Set
   
   
   
   
   
8. Kettlebell Swings:
   Hinge at your hips and swing a kettlebell between your legs, then thrust your hips forward to swing the kettlebell to chest height.
   
   Target Muscles: Gluteus Maximus, Hamstrings
   Product Recommendation: Ybells |  Hex Dumbbells
   
   
   
   
9. Cable Kickbacks:
   Attach an ankle strap to a cable machine, secure it around your ankle, and kick your leg back while keeping your core engaged.
   
   Target Muscles: Gluteus Maximus
   Product Recommendation: Bodycraft Functional Trainer LCFTG | 

   Harbinger Heavy Duty 3 Inch Ankle Cuff Attachment

   
   
   
   
   
   
10. Side-Lying Leg Raises:
    Lie on your side, lift your top leg toward the ceiling, then lower it back down without letting it touch the bottom leg.
    
    Target Muscles: Gluteus Medius, Gluteus Minimus
    Product Recommendation: Bodyworx Resistance Mini Bands Set
    
    
    

11. Sumo Squats

Muscles Worked: Gluteus Maximus, Gluteus Medius

How to Perform:

1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
2. Hold a dumbbell or kettlebell at chest height.
3. Lower your body by bending your knees and pushing your hips back, keeping your chest up.
4. Squat down until your thighs are parallel to the ground.
5. Push through your heels to return to the starting position.

Tip: Focus on squeezing your glutes at the top of the movement for maximum engagement.

12. Donkey Kicks

Muscles Worked: Gluteus Maximus

How to Perform:

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Keeping your right knee bent at 90 degrees, lift your right leg up towards the ceiling.
3. Squeeze your glutes at the top and then lower your leg back to the starting position.
4. Complete all reps on one side before switching to the other.

Tip: Keep your core tight to avoid arching your back during the movement.

13. Fire Hydrants

Muscles Worked: Gluteus Medius, Gluteus Minimus

How to Perform:

1. Begin on all fours, similar to the Donkey Kick position.
2. Keeping your knee bent, lift your right leg out to the side to a 45-degree angle.
3. Pause at the top, squeezing the glutes, then slowly lower your leg back to the starting position.
4. Repeat on the other side.

Tip: Avoid rotating your hips; keep them level to isolate the glute muscles effectively.

14. Single-Leg Romanian Deadlifts

Muscles Worked: Gluteus Maximus, Gluteus Medius

How to Perform:

1. Stand on your right leg, holding a dumbbell in your left hand.
2. Keeping your right knee slightly bent, hinge at your hips to lower the dumbbell towards the floor while extending your left leg straight behind you.
3. Lower the dumbbell until your torso is parallel to the floor.
4. Return to the starting position by driving through your right heel and squeezing your glutes.
5. Complete all reps on one side before switching to the other.

Tip: Maintain a flat back throughout the movement to protect your lower back.

15. Band Walks

Muscles Worked: Gluteus Medius, Gluteus Minimus

How to Perform:

1. Place a resistance band just above your knees.
2. Stand with your feet hip-width apart, slightly bending your knees.
3. Step to the side with your right foot, then follow with your left, maintaining tension in the band.
4. Continue stepping sideways for the desired number of reps, then switch directions.

Tip: Keep your chest up and maintain a slight squat to maximise glute engagement.

16. Frog Pumps

Muscles Worked: Gluteus Maximus

How to Perform:

1. Lie on your back with your knees bent and feet together, letting your knees fall out to the sides.
2. Place your hands at your sides for stability.
3. Drive through your feet to lift your hips towards the ceiling, squeezing your glutes at the top.
4. Lower your hips back down without letting your glutes touch the ground and repeat.

Tip: Focus on a controlled movement, ensuring you fully squeeze your glutes at the top.

17. Clamshells

Muscles Worked: Gluteus Medius, Gluteus Minimus

How to Perform:

1. Lie on your side with your legs stacked and knees bent at a 90-degree angle.
2. Keeping your feet together, lift your top knee as high as possible without rotating your pelvis.
3. Hold at the top for a moment, then lower your knee back to the starting position.
4. Complete all reps on one side before switching to the other.

Tip: Use a resistance band around your knees for added difficulty.

18. Glute Ham Raises

Muscles Worked: Gluteus Maximus

How to Perform:

1. Secure your feet under a stable surface or have a partner hold them down.
2. Kneel on a soft surface and slowly lower your upper body towards the ground by extending at the hips.
3. Use your glutes and hamstrings to control the descent.
4. Once you’re as low as you can go, squeeze your glutes to raise your body back to the starting position.

Tip: Keep your body in a straight line from your head to your knees throughout the movement.

Get the most out of your lower body workouts with the Body Iron Commercial Glute Ham Developer (GHD) Pro. Designed for athletes and fitness enthusiasts alike, this GHD is the ultimate tool for developing powerful glutes, hamstrings, and core stability. Whether you're a sprinter, powerlifter, or sportsman, this machine is a must-have to maximize your performance.

19. Back Extensions

Muscles Worked: Gluteus Maximus

How to Perform:

1. Position yourself on a back extension machine with your hips just over the edge of the pad.
2. Cross your arms over your chest or hold a weight for added resistance.
3. Lower your torso towards the ground by bending at the hips.
4. Squeeze your glutes to raise your torso back up until your body forms a straight line.

Tip: Focus on using your glutes rather than your lower back to lift your body.

20. Hip Abduction Machine

Muscles Worked: Gluteus Medius, Gluteus Minimus

How to Perform:

1. Sit on the hip abduction machine with your legs positioned inside the pads.
2. Press your legs outward against the resistance of the machine.
3. Squeeze your glutes at the end of the movement, then slowly return to the starting position.

Tip: Keep your movements slow and controlled to fully engage the glute muscles.

Discover the Body Iron Commercial Platinum Rotary Torso Machine, perfect for targeting your obliques, hip abductors, and core muscles.

Incorporate these 20 glute-targeting exercises into your workout routine to strengthen and tone your glutes, enhancing both functionality and aesthetics. Remember to prioritise proper form and gradually increase the intensity to achieve the best results. Whether you're a fitness enthusiast or a beginner, building strong glutes is a rewarding journey that contributes to overall health and well-being. Get ready to unleash the power of your glutes and transform your lower body!