Exercises For Glutes
Best 11 Exercises For Glutes
Barbell Deadlift is a strength exercise that works your hamstrings, glutes and spinal erectors and is a great challenging move. When done correctly, it can effectively target your buttocks, legs, lower back, lower body and upper legs. It requires barbell to do.
How to do Barbell Deadlift
To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip.
Bend down at the knees with your back straight, chest out, head facing forward and pull up on the barbell with the driving force from your heels.
When you raise the barbell up, hold your back straight and pull forward.
Once the barbell reaches your ankles, raise up with your chest until the bar has hit your thighs so your legs are completely spread.
Repeat this exercise for as many repetitions as needed
Bicycle is abdominal exercises designed to work and strengthen the core. While lying on your back and moving your legs (in a way similar to pedaling on a bike), your abs will “crunch” as you draw your leg in toward you. Bicycles are a great exercise if you are trying to target multiple areas of your abdominals, such as your obliques and upper abs.
How to do Bicycle Crunches
Begin by sitting on a mat with your lower back pushed tightly into the dirt. Place your hands behind your back.
Lift your legs off the floor at a 45-degree angle as you continue to raise your head and neck off the table, holding your abdominal muscles drawn back.
Begin to pick your upper body up and pull one of your knees in towards your chest. Around the same moment, tilt your back, neck and shoulders into the leg that is pulling inwards, making your elbow reach your thigh.
Twist to the other foot, turning toward the opposing leg as it pulls back towards you.
Bridge is a bodyweight exercise that works your glutes and is a great basic move. When done correctly, it can effectively target your buttocks, legs and lower body. It requires no equipment to do.
How to do Bridge
The bridge exercise is a great exercise to help build and maintain core strength
Start out lying on your back with your knees bent with your foot down on the concrete.
Lift up your knees off the floor as you pull your abs in to hold your glutes close.
Keep the place for a count then return back to the top.
Repeat with as many sets as needed.
Squats are designed to build strength using gravity as resistance. This exercise engages your quads, glutes and core, particularly building strength in the legs. Squats can be made more difficult by performing them with weights, either held close to the chest, by your sides or resting on your shoulders or back.
How to do Bodyweight Squat
Walk as straight as you can with your feet shoulder-width apart, toes gently pointing outward. Holding arms in front of you at shoulder height to help preserve equilibrium.
Fall your knees and lean back so your legs are parallel with the surface. Stop, then accelerate through the heels and raise body upwards back to the starting point, gripping the glutes at the peak of the step.
5. Child Pose
Child’s Pose is a beginner’s yoga pose often performed to rest between more difficult poses. The position stretches the thighs, hips and ankles and helps relax the body and mind.
How to do Child Pose
Start this exercise by sitting on your knees, holding them closely together and spread your body over your thighs.
Remove your forehead and drop it to the floor and let your hands move out into your knees, remaining calm even though the motion.
Close your eyes and relax, inhale and exhale for around 10-20 seconds allowing your stomach push back on your thighs with each inhale.
Keep this position for as long as you are willing to and then move back to the starting spot.
To those who have elevated blood pressure or feel lightheaded during this position, place your head on sheets, a cushion or on your closed hands.
The plank is an isometric exercise that strengthens the entire torso, particularly the core. A standard plank is a simple and essential exercise for any fitness regimen, but correct alignment and positioning is critical for maximizing its benefits.
How to do Plank
Start out by sitting on all fours and aligning your hands right below your shoulders holding your knees under your thighs.
Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight
Keep this place for around 30 seconds to a minute.
Free, move back to the starting point and repeat for as many occasions as you would like to complete this exercise.
Barbell Romanian Deadlift
Barbell Romanian Deadlift is a strength exercise that works your hamstrings, glutes and spinal erectors and is a great basic move. When done correctly, it can effectively target your . It requires barbell to do.
How to do Barbell Romanian Deadlift
The romanian deadlift movement is identical to the standard deadlift but varies as you hold your legs straight during the routine and carry the bar all the way to the ground with each attempt.
Start out by setting a barbell in front of your foot on the field and gripping the barbell with a grip a little broader than shoulder-width apart.
Bend your legs slightly, leaving your shoulders and back level.
Lift the bar straight up focusing on using the hands while you rise.
If you are standing the bar will be leaning on your thighs.
Drop the bar to the floor with a gentle curve in the legs flexing your shoulders out for support.
Repeat with as many reps and sets as needed.
The Mountain Climber is a bodyweight exercise that serve as a great full-body workout. This plyometric plank movement does it all: increases core strength, defines the shoulders, chest and upper back, works the quads and glutes -- all while raising the heart rate.
How to do Mountain Climbers
Begin in the push-up position with your arms fully straight and immediately under your knees. Your body will shape a straight line from your neck to your knees.
Squeeze your stomach, raise one foot off the floor and pull your leg back into your chest while holding your body in as clear of a line as possible. Adjust to the beginning point and perform the action on the opposite hip.
9. Side Plank
The side plank is primarily a strengthening move for the obliques, but it is also works the muscles in your hips, chest and shoulders. An isometric movement, the side plank serves as a lengthening lateral stretch and great hip-opener. The side plank is an essential movement in yoga or any workout routine.
How to do Side Plank
Start in plank pose, making sure your hands are balanced over your wrists. The elbows, thighs and knees will coordinate.
Move your weight to your right hip, then lower all feet on the right foot. Flex the knees until your feet are flat so it feels like you're balancing on the cement. You may stack your feet for balancing practice, or spread your feet to concentrate on the heart.
Raise your inner hip to the ceiling to join the inner oblique. Lift your body upward and away from the surface, holding your body in a straight line. Extend your non-supporting arm in accordance with your arms.
Place your arm above, palm face back. Be mindful of the body's balance.
Turn sides and repeat.
Dumbbell Deadlift is a strength exercise that works your calves, hamstrings, quadriceps and glutes and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, lower legs and upper legs. It requires dumbbells to do.
How to do Dumbbell Deadlift
The dumbbell deadlift workout protects and improves the lower back and leg muscles.
Start off by taking 2 dumbbells with an overhand grip and stand with your feet shoulder width apart.
Holding your back straight bent at the hip, make any flexibility in your knees.
Straighten your back while you keep the dumbbells at arms length.
Bend over again dropping the dumbbells to just above the board.
Switch to starting point and replicate for as many reps and sets as needed.
Dumbbell Walking Lunge
Dumbbell Walking Lunge is a strength exercise that works your hamstrings, quadriceps and glutes and is a great moderate move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires dumbbells to do.
How to do Dumbbell Walking Lunge
The dumbbell walking lunge movement helps improve the leg and core muscles by repetitive motion.
Start out by either putting a barbell across your upper back or by holding a dumbbell in each palm.
Stand with the feet approximately 8 inches apart, toes facing upward.
Take a lunge forward with your stomach pulled back and your upper body straight.
Slowly drop one leg down as if kneeling while holding the remaining knee elevated at a 90 degree angle.
Lower the body to just above the floor and stay for a second before moving off with the back foot.
Move forward and perform the move on the other knee.
Refrain from lowering the foot to the table.
Looking for more?
Check out these 336 exercises which target your buttocks, legs, lower body, upper legs and hips. Most of them require either no equipment or barbell, dumbbells or mat and you can do them either at gym or at home or outdoor.
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Frequently Asked Questions
How many exercises for glutes are there?
Now we have 336 such exercises in our Directory.
What muscles do these exercises target?
Most of the exercises work glutes, hamstrings, quadriceps, spinal erectors and abs.
Where can one do these exercises?
You can do most of these exercises either at gym or at home or outdoor.