Top 5 Glute Exercises
If you want strong AF glutes then you need to be incorporating these TOP 5 exercises.
Not only can performing the right moves sculpt the booty of your dreams, but they also strengthen your glutes which in turn helps protect your lower back and prevent injuries when performing exercises like squats and deadlifts. It’s also proven that strong glutes improves running and even helps to prevent knee injuries.
Here we’ve listed out top 5 exercises for building the perfect peach.
Hip Thrusts
How to: Position your shoulder blades comfortably on the edge of a bench or box, legs bent with a 90 degree angle with your feet flat on the floor and slightly rotated outwards to really target those glutes! Start with your hips hovering above the floor and imagine you are scooping your glutes towards the ceiling. Keep your chest up and proud, chin tucked into your chest and core engaged throughout the whole movement. Perform each rep 15 times for 3-5 sets with a 60 second rest between sets.
Goblet Squats
How to: Start with your feet shoulder width apart, arms by your side and core engaged. Begin by pushing your hips back and down until you are parallel and hold for 2 seconds. You can increase the intensity of this by adding weights, resistance bands or holding for longer at the bottom part of the movement.
Lunges
How to: Begin by standing in a neutral position, then take one large step forward with your left leg and come on to the ball of your right foot. Keep your arms by your side and then bend your knees into a 90 degree angle, clasping your hands in front of your chest. This is one rep. Repeat 12-15 times and for 3 - 5 sets. Again you can increase the intensity of this by adding weights and pauses at the bottom of the movement.
Romanian Deadlift
How to: Start by standing with your feet hip width apart, knees slightly bent, holding a pair of dumbbells in front of your thighs, palms facing your body. From here, hinge your hips backwards, making sure to keep a slight bend in your knees and lower the weights towards the floor. Squeezing your glutes on the way up. This is one rep. Perform 12 - 15 reps for 3 - 5 sets.
Donkey Kicks
How to: To get into position, begin on all fours. Create a 90 degree bend in your right leg with your foot flexed, then kick your leg upwards until it is inline with your hips remembering to squeeze your glutes. This is one rep and you can increase the intensity by using a resistance band or adding a weight into the crease of your knee. Perform this for 12 - 15 reps, 3 - 5 sets.
