Do you want to know how to build a great set of glutes and tone your butt?
Start lifting. Here's my top five exercises for glutes:
1) Hip Thrust- You'll need a bench and a dumbell.
Here's how to make sure you're not wasting your time with hip thrusts:
Tip #1 Look Forwards Not Up
This helps to shift the focus onto your glutes and off the lower back by increasing posterior pelvic tilt. In English that means it engages your glutes more, which leads to a great behind (over time of course).
Tip #2 Don't Let Your Knees Turn Inwards
At the top of the rep make sure your knees are not turning in- keep them over your pinky toes! Not only does this help keep your knees healthy but it also makes sure the glutes are activated.
Tip #3 Push Through Your Heels
Push through your heels as you push your hips up to make sure you're targeting the glutes and hamstrings (rather than the quads). There's nothing worse than heels leaving the floor during the hip thrust- keep your weight on them.
2) Smith Machine Donkey Kick- Can use a dumbell if no smith machine available.
Two Tips For Effective Donkey Kicks:
Tip #1 Keep Your Back Straight
Make sure you keep your back 'neutral' so it's not arched or bent forwards, as bad posture during exercise puts unnecessary pressure on your spine.
Tip #2 Pause At The Top
Hold the top position of the exercise for a second for maximum growth.
Tip #3 Keep Your Body Still
Don't let your body twist as you kick your leg back, ensure you're keeping your torso still throughout the entire set of donkey kicks.
3) Sumo Squat- Works great with a kettlebell!
Tip #1 Keep Your Back Straight
Keep looking forwards throughout the exercise and brace your core, imagine bringing your bellybutton towards your spine- this helps keep your back straight.
Tip #2 Push Through Your Heels
This increases glute activation and helps prevent unnecessary strain on the joints and tendons.
Tip #3 Keep Your Knees Behind Your Toes
Don't let your knees slide further forwards that your toes when performing the sumo squat, to help prevent this make sure your hips are dropping straight down and not coming forwards as you lower yourself into the squat.
4) Split Squat
Tip #1 Don't Lean Forwards!
This can happen when your hips come back up faster than your shoulders do. Keep the exercise slow and under control and stick your butt out as you lower yourself out to help prevent this happening.
Tip #2 Look Forwards
When you look down your back rounds, it's as simple as keeping your head up and looking forwards whilst performing the split squat to prevent this happening.
Tip #3 Raise The Platform
Raising the platform that your rear leg is on will make the exercise harder without increasing the weights your using. A great alternative when looking to increase the intensity and make those glute gains.
5) Reverse Lunges- Add weight!
Tip #1 Keep Your Knees Behind Your Toes
Allowing them to slip forwards over your toes will place unnecessary stress on your knees.
Tip #2 Keep Your Head Up
When you keep your head up and back straight during the exercise it helps stop your back rounding.
Tip #3 Use A Bar For Balance
If your balance isn't quite up to reverse lunges yet- set up the bar on the smith machine to stomach height and place one hand on it for balance. Gradually place less of your weight on the bar as your balance improves.
P.S. Don't wait till you're in a calorie deficit to start adding mass to those glutes. If you need to speak to me about this, feel free to use the button below!
By Laura Ciotte PT
Laura is a personal trainer from Worthing, she specialises in fat loss for busy people.
Laura Ciotte is a personal trainer and tutor/assessor for trainee personal trainers. She is based in Worthing, West Sussex and likes travelling, motorbikes and good food.
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