One of the biggest booty training myths is that squats are the best exercises for glutes. The truth is that squats can only do so much when it comes to building a strong and shapely backside. Many of the best exercises for glutes aren't even part of people's regular training repertoir.
However, we guarantee that if you add these moves to your booty training, you'll see uplifting glute gains.
The 7 Best Exercises for Glutes
This hinging move will nail your booty. Keep your chest lifted and back flat and long. Squeeze up through your glutes as you stand. Maintain a soft bend in your knees.
Get the BodyRock Kettlebell here! By offering unbalanced weight, kettlebells more accurately mimicking the sort of resistance you’d be lifting in your everyday life.
Not to be confused with a squat! A deadlift involves hinging at the hips to load your glutes, unlike a squat, where you drop your butt toward the floor and push up. Deadlifts target your hamstrings and glutes more deeply than squats, but they don't hone in on your quads.
Keep your legs parallel. Push up through your heels and squeeze at the top of the movement.
Superman Glute Squeeze
Activate your posterior chain with this ingenious butt exercise. Keep the move slow and controlled and use your muscles—not momentum—to drive the movement.
Bear Bird Dog
Drop to your knees if this butt exercise is too difficult. Keep your belly button tucked into your spine and your spine flat and long. A great exercise for your entire core—not just your glutes!
Nail your saddlebags with this glute move. Try to maintain equal weight in your hands—don't lean to one side as you raise your leg. Keep the movement slow and controlled
Excellent for targeting some of the deeper muscles in your glutes! Always make sure you can do the move with body weight alone first, but when you’re ready for the Core Band, it’s a great way to amp up your booty gains.
Be sure to keep your hips stacked. Don't allow your hips or pelvis to sway back and forth.
Ready to bring all these moves together?
Combine all these best exercises for glutes into a circuit to blast your booty. Aim for 3 to 5 rounds, 40-50 seconds of work, 10-20 seconds of rest.
Get 1000s of other booty workouts for FREE when you sign up for a 30 day trail of BodyRockPlus—our home workout platform that’s packed with workouts for all fitness levels. Join us now!
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