If you’re really looking to work your glutes, you’ve probably already added squats to your workout routine. Still, not all exercises are created equal, and to really target different parts of your glutes you should mix things up (and no, we don’t mean do a squat challenge).
Your glutes are the biggest muscle in your body and if your goal is to really grow your glutes, you will need to target all the different parts of the muscle. By this we mean the gluteus medius, which is the uppermost of the gluteal muscles and is responsible for hip movement, for example when you step on something. Next is the gluteus minimus, which sits below the gluteus medius and also supports the hip, helping with walking and turning the legs. The gluteus maximus is the largest of the three gluteal muscles and is responsible for hip rotation and lateral thigh rotation. The gluteus maximus is also responsible for the shape of the buttocks, so it’s often one to target if you have a more aesthetic goal.
Of course, even if your goals aren’t to tone or build your glute muscles, it’s still important to keep them strong. Your glutes are responsible for feeding the legs when we jump, walk and run, so runners should especially make sure they are working on their glute strength if they are looking to do PR on their next run. .
5 exercises that really target your glutes:
Looking to target your glute muscles? Add these exercises to your workout routine.
1. Buttock bridges
A simple exercise that you can do with just your body weight, glute bridges target the hamstrings and gluteus maximus, while also working the core. To do a glute bridge, lie on your back with your knees bent and your feet flat on the floor. Engage your core (remember to suck your navel towards your spine), lift your hips so that your knees, hips, and shoulders form a straight line. Squeeze your glutes at the top, then lower your hips to the starting position – it’s a repetition. Aim for two sets of 10 reps.
To make the movement more difficult, place a weighted bar on your hips. Alternatively, place a resistance band around your legs, above the knee, or elevate your feet by putting them on a box or step to increase range of motion. Finally, to really target your glutes, try adding single-leg glute bridges to your routine.
2. Banded butt kickbacks
When done with the right form, glute kickbacks target all of the different muscles in the glutes, as well as the hamstrings and core. To do a glute kickback, you’ll need to use a resistance band looped around your ankles (don’t you have one? We’ve rounded up the best resistance bands on the market here). Standing with your legs hip-width apart and core engaged, you’ll want to be facing a wall or a chair to hang onto for help if you need it. Kick your right leg up and back behind you, balancing on your left leg. Make sure your right leg stays straight and comes out behind you, not to the side. Pause at the top, then come back down to the starting position. He’s a representative. Aim for two sets of 10 reps on each side.
To make the movement more difficult, increase the strength of the resistance band. Alternatively, you can use a cable machine at the gym with an ankle strap attachment for this movement.
3. Fire hydrant
This exercise with the slightly bizarre name is a glute killer. Hydrants target the gluteus maximus, as well as hip and core work, and can be done just about anywhere. To make a fire hydrant, get on all fours, knees under hips and arms under shoulders. Prepare your core and lift your right knee bent to the side, keeping the knee bent. Stop at hip height, pause, then lower the knee to the starting position. He’s a representative. Repeat on the other side. Aim for three sets of 10 reps on each side.
To make the hydrant exercise more difficult, add pulses to the movement. So, when your leg is in the final position, after the break, pump the foot skyward for 10 reps, then lower it to the starting position.
4. Banded squats
Ahh, back to the classic squat, but this time with some extra resistance. Squats typically target the gluteus maximus, but also work the hip flexors and quads if done correctly. Adding a resistance band increases the intensity of the squat. You can also add kettlebells or dumbbells to make this movement more difficult (here we have selected the best adjustable dumbbells for your home gym).
To do a banded squat, start with a resistance band looping around your thighs, just above your knee. Make sure the resistance band is not on the knee joint itself. Stand with your feet slightly wider than your hip width and squat in a seated position, while bending your knees. Once your thighs are parallel to the floor, pause for a second, then return to the starting position. He’s a representative. Aim for three sets of 15 reps.
5. Bulgarian split squats
Bulgarian split squats aren’t the easiest exercise, but they’re great for targeting lower leg muscles. When done correctly, Bulgarian split squats target the glutes, quads, hamstrings, and calves. To make the movement more difficult, hold a kettlebell against your chest or dumbbells in your hands as you perform this exercise, but if you are new to the movement, be sure to practice with your bodyweight until you master your technique.
To do a Bulgarian split squat, stand in front of a knee-high platform, such as a box or chair, and take a few steps forward to be two or three feet apart. Extend your right leg behind you and place your toes on the bench. Keeping your torso straight, slowly lower your right knee to the floor, before lifting yourself up to the starting position. He’s a representative. Aim for three sets of 10 to 15 reps on each leg.
