5 Best Glute Exercises for Women
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Glute Exercises to Properly Activate Your Muscles for Massive Glute Gains
For your glute workout routine to yield its best results and to minimise the risk of injury, you need to warm up your whole body but especially your glutes and hamstrings before every workout. One to two minutes of glute exercises for activation will bring many benefits in the long term. You can follow this proven glute activation routine every time you train them.
- Deep pulsing lungees (15-35 sec)
- Fire Hydrant (15-30 sec)
- Donkey Kick (7 repetitions in each leg)
- Glute bridge (15 repetitions)
You can add resistance bands in the mid-quadriceps or mid-calves for more tension. Make sure to not tire yourself too much during the warm-up. The aim is to feel the tension in your muscles increasing.`
The only glute exercises you need to build defined, strong glutes
You can get glute gains through the compound and isolated exercises, with weights or your own body weight, with dumbbells or a resistance band. But if you want to see results quickly, weightlifting is generally considered to be the best training strategy to build strength, tone, and define your glutes.
Glute Exercise No. 1: Barbell Hip Thrust
Sit on the floor with legs extended by supporting your upper back on a bench. Move the barbell up to your lap, use a mat or pad to not get hurt by the loaded barbell. Tighten up your core muscles and raise your hips until your glutes and back are straightened and parallel to the floor.
Glute Exercise No. 2: Dumbbell Bulgarian Splits
Bulgarian splits are a variation of lungees in which one of your feet is elevated on a bench or box. Put the top of your foot in an elevated space and keep your knee bent 90 degrees. Start in the standing position, bend the knee, and lower it until it almost touches the floor. Don't forget to keep your chin tucked in, neck straight, your shoulders open, and chest lifted. Your back should be straight at all costs.
Glute Exercise No. 3: Kettlebell Sumo Squats
Sumo squats are a variation of squats, that tackles all the leg muscles but emphasize glute gains. This glute exercise starts by opening your legs wider than shoulder-width and your toes pointing out. Hold the kettlebell with your hands in your chest. Keep your back straight, chest lifted, shoulders open, and start bending the knees in a squat position. To target glutes, you need to make sure you're performing this glute exercise by moving your hips not your back.
Glute Exercise No 4: Barbell Stiff Leg Deadlifts
Keep your legs at your hip-width, so a bit narrower than your shoulder width. Hold the barbell with your arms extended down and slowly lowered it down without bending your knees more. Lean your tailbone back without much knee bending and look forward. Keep the barbell millimeters from your knee cap. In stiff leg deadlifts, you don’t have to touch the floor, even going down as much as your mid-calves is more than enough for glute gain.
Glute Exercise No. 5: Trap Bar Deadlift
Trap Bar deadlift is an amazing glute exercise, even though most are not even aware of its existence. You start this glute firer with your feet hip-width apart. Take a stronghold of the bar in the middle. Keep your back straight, tighten your core and glutes, and perform the deadlift. You'll soon realize the impact on your glute gains.
Solid Gym Glute Workout Plan for Women
Perform glute workouts 1-2 times per week, leaving at least 48 hours in between sessions. This way you'll avoid overtraining and not seeing the proper glute gains. In addition, pay attention to your eating schedule and meals. You need three to five glute exercises in each glute workout. For glute gains, you need to keep the repetitions in the range of 6-12 repetitions in which the last three should be hard for you to do. Don't be afraid to increase the load you lift over time.