Whether you’re a fitness fanatic, or never stepped foot in a gym before, here’s your foolproof guide to the 5 exercises to help you grow the best glutes of your life.
Hip thrusts are one of the best exercises when it comes to building strong Glutes. The key to performing these well is to keep your chin tucked throughout the movement and to ensure that at the top of the thrust, your heels are beneath your knees to create a 90 degree angle.
When it comes to the stiff leg deadlift, make sure to keep your feet shoulder width apart and to hold the bar using an overhand (palms facing towards you) grip. This movement is about pushing your hips back whilst keeping your spine neutral and your chest up. Remember to squeeze your glutes at the top of the lift.
Unilateral movements like these, meaning one side at a time, are great for building strength and ironing out any imbalances. The best way to perfect this lift is to begin by doing them bodyweight, and once comfortable and confident with the movement, start adding weight.
This squat is performed by widening your stance and pointing your toes outwards. Make sure to keep the weight in your heels and squat down so your thighs are parallel to the floor. When standing back up, engage your Glutes at the top of the lift.
This exercise targets the Gluteus Maximus to help build that nice rounded booty. Use your Glutes to pull the foot attached to the cable backwards, without making your back arch. Return the weight slowly and controlled to ensure the best use of the muscle.