Bum Workout: 10 Best Glute Exercises & Free Workout!
Are you ready to work on that booty? Work those glutes with effective bum exercises that will have your buns looking toned and perky in no time!
The glute muscles, or the buttocks, are some of the most powerful muscles in our bodies. By incorporating a dedicated bum workout routine into your training, you can strengthen and sculpt them to perfection. Strong glutes enhance your performance, improve your posture, and, of course, help you look good, too.
So, let’s get started on glute workouts and get those booties popping!
What are your glute muscles?
Glutes, or gluteal muscles, are the largest muscle group in your body. Your glutes are responsible for many movements, such as walking, running, squatting, and jumping.
Here’s a little about the three muscles comprising the buttocks.
The gluteus maximus, the largest and strongest muscle of the three, is responsible for extending and laterally rotating the hip to maintain correct posture and engage in climbing, jumping, and sprinting.
The gluteus medius is located on the outer part of the hip and plays a crucial role in stabilising the pelvis during locomotion. It also helps with abduction and rotation of the hip joint.
The gluteus minimus, the smallest and deepest of the gluteal muscles, helps to stabilise the pelvis when one leg is lifted, such as when walking up and down stairs.
Understanding the three glute muscles can help you develop a targeted glute workout plan that effectively engages all three muscles, leading to stronger, more shapely glutes.
Better yet, with Village Gym, we have state of the art equipment to help you accomplish your wildest booty dreams!
Best Glute Exercises For Bum Workouts
It’s time to work that booty!
Warm up with a few glute activation exercises like glute bridges, clam shells, or cable kickbacks
Select three to five exercises to include in your workout set
Perform 10 -15 reps each and continue to the next move
Rest for up to one minute after each set
Repeat three more times for four rounds total
This move targets and activates the glute muscles, increasing strength and definition in the buttocks.
Lie on your back with your knees bent and feet flat on the ground. Lift your hips up off the ground, squeezing your glutes at the top of the movement.
Single-Leg Glute Bridges
Once you’ve warmed up your glutes, take it to the next level by adding stress to one gluteus maximus at a time.
To perform this version, recreate the same movements as the glute bridge, but perform the exercise with one leg raised off the ground. You’ll feel the extra emphasis on the glutes.
Not only is this exercise great for activating and warming up your glute muscles, but it also is one of the best gluteus medius exercises.
Lie on your side with your knees bent and feet together. Keeping your feet touching, lift your top knee as high as possible while maintaining a stable core. Lower it back down and repeat on each side.
Of all the glute isolation exercises, this move targets the glutes directly and delivers strong results. Add a barbell or hand weights on your hips to increase the intensity of this exercise.
With your upper back resting on a bench or elevated surface and your feet planted firmly on the ground, drive your hips up towards the ceiling. Then lower down slowly and repeat.
Squats are the gold standard for targeting the glutes. Use your body weight or add more resistance with hand weights, kettlebells, or a barbell across your shoulders.
Start with your feet shoulder-width apart, lower yourself into a squat position, and push through your heels to stand back up.
Also, try these modifications
Single Leg Box Squat
Great for working the glutes, quads, and hamstrings all at once, lunges help to shape and tone the entire lower body.
Stand with feet hip-width apart, step forward with one leg, bend both knees to lower into a lunge position, and keep the front knee directly over the ankle. Push back up to standing and repeat on the other leg.
Work different glute muscles with the following lunge movements.
This exercise packs a one-two punch of working the glutes and a stabilising challenge that engages the abdominal muscles.
Find a step, bench, or sturdy elevated platform. Step onto the surface with one foot, drive through your heel, and lift your body up onto the surface. Step back down and repeat with the other leg.
This is a lift where you can maximise your workout, especially if you want to gain a bigger, toned bum. Add weights and feel the burn.
Stand with your feet shoulder-width apart, knees slightly bent, and hinge forward at the hips while keeping your back straight. Lift the weight, engaging your glutes as you stand up.
Exercises Using Gym Machines for Glutes
Leg Press for Glutes
Use the leg press gym machine to work the entire lower body, particularly the glutes, quads, and hamstrings. Adjust the resistance to challenge you and build muscle.
Sit on the leg press machine and place your feet shoulder-width apart on the footrest. Push the footrest away from your body and slowly return to the starting position, repeating for desired reps.
Isolate the glutes with this exercise, allowing for a stronger contraction in the muscle and increased glute growth and definition.
Attach an ankle strap to a low-pulley cable machine and attach the strap to your ankle. Stand facing the machine and kick your leg backward, squeezing your glutes at the top of the movement before lowering your leg.
Top Tips for a Bigger Bum
If you want to enhance the shape of your glutes and achieve your dream booty, follow these booty-building tips.
Prioritise these three moves to grow your glutes: squats, hip thrusts, and Romanian deadlifts.
Increase the weight and the number of repetitions per set.
Hold the position longer, especially with weight-bearing glute exercises.
Remember to activate your glutes pre-workout and do a glute stretch after your workout.
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