Sexy glutes are never out of style. Even if this pic looks so 1980’s/90’s! This retro looking pic is Frederic Delavier’s illustration for what I call “Dirty Dawgs,” from the book “Strength Training and Anatomy Workout,” which I LOVE so much. You’ll be seeing more of these throwback-like illustrations in my posts for sure.
Let’s get down to business.
These glute exercises are sure to make your be-hind side burn, but they will “hurt so good” and thank you later.
You can do a combo of a few of these for a good backside workout, or just pick one or two to add to any of your favorite workouts for that extra “umph!”
7 Glute Exercises Your Workout Needs
Variations: Weighted or Body Weight, Olympic or Straight Bar, Dumbbells or Kettlebells, One Legged or Two Legged
— Straight Leg Deadlift
— Bent Leg Deadlift
SEE LINK FOR FULL DESCRIPTION – So many ways to do it, but pick at least one and work your way into harder styles.
About: This is also known as a Kneeling Leg Extension or Mule Kick
HOW TO: Get on your hands and knees on a mat or towel, keep your back parallel to the ground. In one motion, thrust one of your feet/leg backwards as though you are kicking like a horse. Be sure to flex your butt for a two count when your leg is fully extended behind you. Return your knee towards your chest and repeat. Make sure to do each leg!
HOW TO: Get on your hands and knees on a mat or towel, your back parallel to the ground. Keeping your back straight and will lift one knee out to the side – Keep at a 90 degree angle with your other leg left on the ground. After you lift your leg up bring it back down touching both knees together and repeat.
Variations: Feet on Floor or Prop your feet up on a chair, find an elevated flat surface or prop feet up on an elevated on a stability ball. ADVANCED VIDEO HERE!
HOW TO: Elevated version – Lay on your back and prop your feet up on a chair, ledge or stability ball . Drive hips up in the air until you have a straight line from your knees to shoulders. Keep your body weight on shoulders & off of your neck. Draw navel into spine then brace core. Keep a straight line posture as you hold the bridge as long as you can.
Several Variations: Jumping Lunges, Walking Lunges, Static Lunges, Weighted Lunges and so many more!
HOW TO: Start with one leg in front of the other in a wide forward stance, bend your back knee downward and keep front foot flat on the ground. Toes stay planted on back foot and the heel can raise slightly. Work on the variations to change things up a bit.
About: Also known as “One Legged Squat” – Squats of some sort are hopefully within your routine. Add some variation by adding a few reps of One Legged Pistol Squats and you will be challenging yourself to another level. See Link for an in-depth description. Try a few reps and see how far down you can go. Don’t over do it the first few time. Make sure to build yourself up.
You can do this in a Ladder or Pyramid style workout or just stick with traditional and switch sides after you do your reps for each leg.