A lot of people fail in properly exercising their glutes. Arm day, leg day back day — they’re all overrated. Today, we’ll teach you how to puff up those buns. With this booty workout guide, you’ll learn how to boost the performance of your butt’s muscles when performing tasks such as squatting, lifting, throwing, and running.

resistance bands belus blue squat glutes

Activating Your Glutes

For each move, do 15 reps without resting. Once all 4 movements are done, rest for a minute and repeat.

Glute Bridge
Lie on the floor, keep your arms on the sides and bend your knees. Shift your weight to your heels and push your hips up, keeping your shoulders on the ground. Exhale as you do it. Lower and repeat.

Lean Back
With your hands on the sides, kneel on a mat or a padded surface. Lean to the max of your ability, then squeeze back the quads and glutes.

Split Squat
Bring yourself in a squat position and put one leg forward. Shift your weight to the forward leg. Arch your back and squat while holding your hands together over your front leg. Then, straighten up.

Toe Hold Sumo Squat
Squat and form a 90º angle with your legs. Grab your toes, and exhale as you straighten your legs and lift your hips.

Full Body Circuit

As the name indicates, you work out on more than just your glutes with this circuit. Perform each set in half a minute, then move to the next.

Belt Kick Squats
Start with a wide squat position. Then with your left leg, exhale and do a little kick in front of you.

Push Ups
Assume a plank position with your feet together and your hands slightly wider than your shoulder width. Gradually lower yourself until you can form a 90º angle with your arms. Start back up when your chest hits the floor.

Mountain Climbers
Start with a plank position, but assume a sprint stance. Swiftly raise one knee to the chest, and repeat on the opposite.

Bulgarian Split Squat
Place a foot on a chair or a coffee table and put the remaining leg forward. Keep your core tight and squat. Dip the elevated knee quickly and exhale as you straighten up.

Reverse Dips
Place your hands on a bench, and make sure it is behind you. Keep your hands 6 inches apart and extend your body to form a line. Then bend your arms and let your glutes hit the floor. Then straighten your arms and lift yourself up.

Burpees With Deep Knee Squat
Start with a standing position then deep squat enough to touch the floor.

Butt Resistance Workout

Resistance training is the successfully proven way to keep your glutes responding to body changes. Here we have 8 resistance moves to work your lower body to its best. The ideal frequency is twice a week with 3 gaps for recovery. Perform Workout A first, then use the gap to work on cardio. Do Workout B at the gym once it’s Day 4.

Squats
Stand with your feet shoulder width apart. Then, bend your knees until your thighs are parallel to the ground. Keep a straight back while doing so. After a month of doing body weight squats, add resistance. You will perform the same movement as above, but with the addition of an Olympic bar across your back.

Box Jumps
Hold your hands together and assume a squat position. Then jump on an elevated surface. (Don’t fret if you can’t go high yet, you can start on a lower level if you desire.) Add weight by holding a book with your outstretched hands during the movement.

Deadlifts
Stand with feet in between the width of your shoulders and hips. Keep your core tight. While holding a barbell, bend knees and push your hips behind. Keep your head up during the exercise.

Lunges
Place your hands on your hips. Bring one leg forward with the heels touching the ground first. Bend your front leg to a 90º angle and keep your back straight throughout. Return to starting position and repeat on the opposite leg. If you feel able to, hold some light dumbbells while lunging.

Straight Leg Deadlift
Stand with feet in between the width of your shoulders and hips. Grab a barbell in front of you and bring it up to your mid-thigh level. Tighten your shoulder muscles and lock your knees. While keeping it close to your body, lower the bar and bring it back to the starting position.

Kickbacks
Put your arms in a plank stance and bend your knees. Raise a knee off the floor, then aim it high. You can add a small dumbbell in your passive knee’s rear to hold your leg in place.

Hip Thrusts
Rest your upper back on a bench and place your bent legs in front of you. Put your weight on your heels to push your torso up. Get back to starting position and repeat.

Two Way Butt Kicks
Place your hands on a bench and keep your arms straight while forming a 90º angle with your body. Extend your right leg and raise it to squeeze your glutes, and bring it back, then move it to the side. Repeat on the other leg.

Workout A

Squats – 4 x 15

Box Jumps – 3 x 12

Sti Legged Deadlift – 3 x 12 Kick Backs – 3 x 15 (each leg)

Workout B

Deadlift – 3 x 15

Lunges – 3 x 15 (each leg)

Hip Thrusts – 4 x 12

Two Way Butt Kicks – 3 x 12 (each leg)

 

Some Variations To Get Your Glutes Going

Routine isn’t always a good thing. Your body will get lazy in responding to your workouts if you keep doing the same thing. So with these workouts, go all out on it while maintaining your form.

Goblet Full Squat
Sets & Reps: Perform 15 reps per set, and increase to 3 sets on the third week.

Stand with feet apart and toes outwards. Hold a dumbell to your chest level and look up. Then do a deep squat, with your hips below the knees and make sure not to curve your back. Using the weight in your heels, go back to the starting position.

Barbell Romanian Deadlift
Sets & Reps: Perform 10 reps per set, and increase to 3 sets on the third week.

Hold a barbell while standing at shoulder width. Bend over at the hips and stretch your hamstrings. Return to your starting position.

Kettlebell Swings
Sets & Reps: Perform 15 reps per set, and increase to 3 sets on the third week.

Bend your hips and grab a kettlebell in front of you. Push the kettlebell between your legs and then stand to push it forward. Prevent your elbows from bending and keep your chest up.

Bodyweight Hip Thrusts
Sets & Reps: Perform 15 reps per set, and increase to 3 sets on the third week.

Put your feet on your floor and rest your back on a bench. Lift your upper body and raise your hips.

Barbell Glute Bridge
Sets & Reps: Perform 15 reps per set, and increase to 3 sets on the third week.

Lie on an exercise mat with bended knees and a barbell resting on your lower abs to pelvis area. Hold the bar and lift your hips while holding a straight line position from your back to your knees. Return from starting position.

 

What’s Next?

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