It’s no secret, so I won’t beat around the bush: most women working out are also trying to sculpt their butt. And I’m here to tell you that light glute kickbacks aren’t the best way to do this. So what are my 3 favorite exercises for building that pair of glutes you’ve always wanted?
Exercise # 1 – Hip Thrust
Many people aren’t familiar with this exercise (pictured above), but it might be the single best movement for the glutes. Place your upper back on a bench, feet about shoulder width apart, and glutes a few inches above, or in contact with, the ground. Drive through you heels, lift your hips, and contract your glutes forcefully at the top. If bodyweight isn’t challenging enough, add a barbell to your waist, or perform it one leg at a time. You’ll feel a burn in your buttocks that you haven’t felt with any exercise before.
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Exercise # 2 – Deep Squats
Everyone knows how great squats are for building an impressive set of glutes, and to get the most out of the exercise, make them deep squats. Descend as low as you can while maintaining good form to active as many muscle fibers in your glutes as possible.
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Exercise # 3- American Deadlift
This is a twist on the well-known Romanian Deadlift by adding even more glute activation. Stand tall holding a barbell at your waist or dumbbells at your sides. Slowly push your hips back as far as you can, while maintaining a neutral spine and a soft bend in your knees. Complete each rep by snapping your hips forward and squeezing your glutes as hard as you can. This is not only a great exercise for the hamstrings, but will also contribute to forming that impressive backside you’ve been working for!
Interested in transforming your body this year? Let us help you get the body you deserve. Call GameChanger Gym at 908-376-9002 to schedule your FREE fitness assessment
