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Everyone wants to have gorgeous glutes! Over the the past couple of years of training, I have narrowed down my list to these few best glute exercises.
1.Back step lunge glute exercise
2. Sumo squat glute exercise
3. Single leg, bench step-up exercise
Here are how the glute exercises are done:
The Back step lunge glute exercise: Start with you standing with your feet together. Keep your chest out and your abs tight, do not slouch forward. Place your hands on your hips or by your sides if you are not using extra weight. Step backward with your left leg. Bend both your knees until your left knee is nearly touching the floor. Your right shin should remain in a straight line with your ankle perpendicular to the floor. Pull yourself forward using the right leg until you’re in the standing position again, squeeze your glutes. Then swap legs and perform the exercise again stepping back with your right leg. Stay tight and watch your balance.
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For Sumo squats, stand with your legs wide apart – (about a foot wider than shoulder with on each side). Point your toes out ward (I think like a sumo wrestler but you might want to use the ballerina approach!). Keep your chest out and your abs tight. Holding one end of a dumbbell with both hands or a barbell behind your back, lower yourself making sure your back is straight. If you lean forward you will lose the effect and not be able to go deep enough into the squat. Squat low until your thighs are parallel to the floor and make sure to push through your heels squeezing your glutes and inner thighs.
You Can Watch The Glute Exercises Videos By Clicking The Link At The End Of The Article
The single leg bench step-up exercise is terrific but hard! Position a bench in front of something tall and bolted to the floor. The power rack is a good piece of gear to use for this. Stand on the bench holding onto the power rack and squat down using only ONE LEG. The hanging leg should be curled up by your butt just resting (or squeezing your hamstring if you’re a keener!) With the assistance of your arms helping to pull you up, push with all you have using your hamstrings and butt to get back into the standing position.
Using the glute exercises in a routine:
If you need some glute size do 4 sets of 8-10 on all exercises. If its toning you after make sure you do some killer cardio and keeps the sets and reps at 3 sets of 15-20. Have fun, walk funny!
Bonus Glute Exercises! Now I know this is supposed to be my top three best glute exercises but some new exercise keeps popping up that I love! Here are a couple more of my favourite glute exercises!
The Centurian (100 reps) Step And Sumo Squat!
Get a step, maybe three levels high and every five step ups do two glute sumo squats (on these squats do a special glute exercise variation where you extend your leg straight out to the side and squeeze the glutes). You will look like a dancing sumo!
Now if you have tried all these glute exercises before and still see nothing..it could be a couple of things:
1) There is still too much fat around your glutes, do some more cardio. If you need some help with your cardio to bring out that glute definition then take a look at the cardio section on this site.
2)Your not increasing the weight on your glute exercises, so your glutes are not changing as a result. I know women that want to decrease the size of thier glutes are opposed to increasing the weight because they dont want bigger glutes but this will not happen without male hormones.
3)Your body is used to these glute exercises and you need some new and fresh glute exercises. Make sure your form is PERFECT! Work the glutes and not your quads.
Check out our glutes and glute exercises fitness chat to ask questions and read others tips and tricks for getting gorgeous glutes!
If you really want to get in depth and take your glute development to the next level and get rid of that last little bit, check out these glute exercise videos by getting on my special newsletter for glutes here how to get bigger glutes
