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Not many people know that the glutes are one of the largest and strongest muscles in your body. They’re extremely important for fluid movement, help with maintaining posture, and stabilise your pelvis — so why would you not want to work them out?
If you’re looking to enhance your strength, tone your glutes, or just improve your overall fitness, then adding a few glute-related workouts should be at the top of your priority list.
Factory Weights has compiled our favourite picks for glute workouts, so be sure to incorporate these workouts into your next set if you want to build or maintain your glutes!
Here are the top 10 workouts for your glutes, tailored by Factory Weights — one of the UK’s top providers of gym equipment for home gyms and commercial gyms that help work out your glutes as well as the rest of your body.
If you’re planning on working out your glutes, one of the most popular exercises for them is squats. Squats work all the muscles in your lower body, including your quads and hamstrings.
Here’s how to perform a squat. First, stand with your feet shoulder-width apart and lower your body as if you’re going to sit down on a chair. Always keep your knees in line with your toes and your weight in your heels. Once you’ve reached the lowest you can go, raise your body up while keeping your back straight.
Another great exercise for the glutes is lunges. Lunges target your glutes, hamstrings, and calves while also improving your balance and coordination.
If you want to know how to do a lunge, step forward with one foot, and lower your body until your knee sits at a 90-degree angle. You have to keep your back straight and focus your weight on your knees.
Deadlifts are a powerful compound exercise that works your glutes, hamstrings, lower back, and core. If you’re aiming to build power while developing your glutes, deadlifts are an excellent addition to any regimen.
If you want to perform a deadlift, start by standing with your feet shoulder-width apart while holding a weight (such as a barbell or dumbbell). Once comfortable, lower this weight to the ground while keeping your back straight, then lift back up by extending out your hips,
Hip thrusts are specifically designed to target your glutes. They involve lifting your hips off the ground using a bench or other elevated surface, with weight added for resistance.
Let’s go through how to perform a hip thrust. Begin on the ground with your back against a bench, step, or incline surface. Take your weight (such as a barbell or dumbbell) and place it on your hips, then lift your body until your hips are entirely extended.
Step-ups are an easy exercise that works your glutes and quads while also improving your overall balance. They’re an extremely flexible exercise and can be done with or without weight.
Want to know how to do a step-up? Simply stand in front of a step and place a foot on the next step. Lift your body, climb the step, and repeat by taking a step back or taking another step higher.
Similar to hip thrusts, glute bridges involve lifting your hips off the ground but without the use of a bench. They are a great exercise for beginners or those who may not have access to gym equipment and can be a good starting exercise before moving onto hip thrusts.
For an optimal glute bridge, make sure you’re lying on your back with your knees bent and feet firmly planted flat on the ground. Then, lift up your hips until your body is entirely straight and then lower them back down.
Cable kickbacks are a great exercise for targeting the glutes. They’re an extremely flexible exercise and can be done with or without weights, no matter where you are.
If you want to perform a cable kickback, attach an ankle cuff to a cable machine and attach it to your ankle. Stand facing away from the machine and kick your leg back until your glutes are fully contracted. If you don’t have access to a cable machine, simply kick your legs back without attaching weights instead.
Bulgarian split squats are a challenging exercise that targets the glutes, as well as the calves and hamstrings. Ensure that you understand how to do these split squats properly before attempting them to avoid any injuries.
For the best Bulgarian split squat, first place a foot on a bench or other raised surface that’s behind you, and then lower your body until your front knee is sitting at a 90-degree angle.
Box jumps are a plyometric exercise that targets the glutes, as well as the abductors and your core. It’s an explosive exercise that’s great for getting the heart pumping.
To try and effectively perform a box jump, stand in front of a box or step and jump up onto it, then jump back down.
Kettlebell swings are a full-body exercise that targets the glutes, as well as the core and shoulders.
Doing a kettlebell swing requires that you stand with your feet shoulder-width apart and hold a kettlebell with both hands. Swing the kettlebell between your legs, then extend your hips and swing it up to shoulder height.
Even if it's for a few reps, incorporating glute workouts into your fitness routine can help to improve your overall muscle mass, tone your glutes, and improve your overall fitness. Always remember to vary your workouts and include other exercises to ensure that you are working all of the muscles in your body, not just your glutes.
