Tag Archives: best exercises for the glutes

Bottoms Up- best exercises for the glutes

 Bottoms Up- best exercises for the glutes

 

The Bum or ‘Glutes’

Like other body parts some people are genetically blessed; you might have a friend who has a nice pert bum without having to do any work, however for some people it is a source of constant frustration. This is made worse by the constant pressure placed on women via magazines and advertising to fit into a certain body type in order to be sexy/beautiful.

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The good news is that like other lagging body parts, with the right exercises and correct technique (and a bit of hard work) you can tone and shape your bum and it doesn’t involve hours and hours on the treadmill.

When it comes to training your bum, the best thing to do is stick to the basics, once you have mastered the basics (or bodyweight versions) you can start either adding resistance (dumbbells/barbells) or increasing the difficulty of the exercise. Your butt will grow when it is under more resistance/Tension so progressive overload is important.

Try these exercises 1-2 times a week performing 3-5 sets of each exercise (you can play around with the rep range depending on whether you are performing weighted or bodyweight versions of the exercises- I would keep it around 10-15 reps) –

(depending on recovery- if you are experiencing Delayed Onset Muscle Soreness, which you are likely to in the first week or two of training then wait till your body has recovered before training the bum again). You can do this workout at the gym, in the park or at home so it is great for when you do not have the time to make it into the gym (and all exercises can be progressed or regressed)

Bottoms Up- best exercises for the Glutes Routine: 

Walking Lunges-

One of my favourite exercises for the glutes, this will work all of your lower body and has many variations. Once you have mastered basic walking lunges you can add weights (barbell or dumbbells) to the exercise and do weighted walking lunges. If you are trying to burn extra fat off- you can try jumping lunges which will raise your heart rate and increase the number of calories burnt. Below is a video that shows walking lunges with kick backs which really help target the glutes.

 

Squats-

The king of all exercises- The squat is another great exercise that will help tone your glutes. Starting with bodyweight version – working up to weighted squats. Don’t become too concerned with how much weight you can squat, just make sure to get the full range of motion for this exercise (parallel or below parallel). Go for a shoulder width stance or wider to work the glutes more.

Below is a video demonstrating correct form for bodyweight squats

 

 Stiff legged/ Straight leg deadlift 

The deadlift like the squat is a great exercise for the lower body- since we are focusing on the glutes the straight leg or stiffed legged deadlift better targets the glutes and hamstrings. This is a great exercise, however I advise you not to go too heavy with it as the back is put into a compromised position so you need to be careful. When performing the exercise make sure your spine remains in a neutral position (do not let your back round). You should feel a great stretch down the back of the leg when performing this. The video below shows correct form for this exercise.

 

 

Bridge/ Hip Thrust-

I’ve saved the best till last- the hip thrust or bridge really targets the upper glutes and will help tone and shape your bum better than any other exercise.

Below is a video of how to perform the hip thurst and the progression of a one legged hip thurst.

Further progression of this exercise is with weighted hip thrusts using a barbell


Finally – and my personal favourite for working by bum (yes ladies i work my bum too) is the stair master or stepper.Bottoms Up- best exercises for the glutes

This piece of cardio equipment helps me target my glutes and hamstrings whilst buring more calories than i would on the stationary bike or cross trainer. I would advise using a high tempo playlist with a good steady beat for you to step to. This will help tone up your bum and aid in overall fat loss.

Just make sure your not cheating yourself out of getting better results – many women I see using this machine are either taking very small steps- decreasing the range of movement and taking the emphasis of the exercise away from their bum or they are supporting a lot of their bodyweight with their arms. Make sure you feel your body weight as you step down with your heel. This is very hard cardio when performed correctly but the results will be worth it.

 

 

Bottoms Up- best exercises for the glutes

Bottoms Up- best exercises for the glutes