I think we can all agree that not only do defined, sculpted glutes look good - but they are also super important for your lower body strength and functioning. If your goal is to develop your glutes, you’ve hit the jackpot! In today’s blog post, we’re going to show you exactly how to get those sculpted glutes, and guide you in the right direction when choosing your fitness accessories to accompany your glute-building journey!
OUR TOP BEST GLUTE BUILDING EXERCISES:
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Hip Thrusts with a Barbell Pad: Hip thrusts are without a doubt the best glute isolation workout. It’s often regarded as the best glute-building exercise. Purchasing a high-quality barbell pad is crucial if you want to optimise comfort and stability throughout. By acting as a cushion between your hips and the barbell, the pad helps you avoid pain and concentrate just on tightening your glutes! To perform your hip thrusts, start by sitting on the floor with your upper back against a sturdy bench, knees bent, and feet flat on the ground. Place a barbell across your hips. Drive through your heels, lifting your hips towards the ceiling, and squeeze your glutes at the top of the movement. Lower your hips back down and repeat for an effective glute-targeting exercise.
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Barbell Squats: Barbell squats have been overlooked in the most recent years, but they are still one of the best glute-building exercises. Although your quads and hamstrings are the main muscles used in this exercise, your glutes are also used extensively to stabilise the movement. If you’re finding squats to be uncomfortable on your neck/shoulders, a barbell pad may come in handy! To nail your squat, put the barbell over your traps and place it on your upper back to do a barbell squat. Position your feet shoulder-width apart, with your toes pointing slightly outward. Bend at the hips and knees while maintaining a straight back. To go back to the beginning posture, push through your heels while keeping your quads and glutes engaged!
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Deadlift Variations: Deadlifts are another great exercise for overall lower body development, but they are also an amazing exercise for your glutes. To improve your overall deadlifting experience, consider incorporating Versa Grips. These handy grips provide a secure grip on the barbell, allowing you to lift heavier without worrying about your grip strength limiting your progress! Each deadlift variation is slightly different but we recommend Sumo Deadlifts and Romanian Deadlifts to be added to your workout regime. If solid glutes is what you’re after, deadlifts are it!
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Lunge Variation: Lunges are an amazing way to work on individual glutes and isolate each leg. Don’t skip on those isolation exercises, they are the best for your glute growth! You may improve your glutes in a well-rounded way by including versions of this exercise in your programme, whether you choose walking, reverse, Bulgarian or stationary lunges. Versa grips can be super useful here too, to strengthen your grip and allow you to lift more without losing sight of your weights.
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Step-Ups: If you’re looking for a must-have in your glute-focused programme, step-ups are an excellent choice. These work the quads and hamstrings in addition to the glutes, and when performed slowly and steadily, they really burn! Increase the challenge by using a barbell over your upper back and a barbell pad for added comfort. Your glutes will burn as you reach new heights with this compound movement.
It takes a strategy that combines isolation and compound movements to build the best glutes! By providing comfort, stability, and the capacity to lift larger weights, the use of accessories such as the Versa Grips and Barbell Pads will not only enhance your comfort but allow you to lift heavier for those gains! Keep in mind that consistency is essential. Add these best glute-building exercises to your programme, improving the resistance and intensity little by bit. You’ll get there!