Glute Exercises for a Great Bum

Glutes are the new craze these days… just take a look at Instagram. The market is flooded with self proclaimed fitness gurus selling workouts that promise you to gain the perfect peach. We’re cutting out the fads and extras, and breaking down the best exercises for a great bum. Start simple with these 6 exercises and build your glutes routine from there.

1. Reverse lunge:

What it’s working: Glutes, Hamstrings, Quadriceps

How to do it: Standing upright, take a large step back with one leg. Bending the back knee, lower it until the back leg is parallel to the floor. This will automatically bend the front leg also. Pushing into the back leg, pull yourself up back to standing.

Make sure to: Take a long stride in between both legs, lower yourself into the movement and don’t allow your knee to pass your ankle on the front leg.

2. Squat pulse:

What it’s working: Glutes, Hamstrings, Quadriceps

How to do it: From a standing position, hinge at the hips, keeping your upper body still. Then simply bending your knees, keeping your feet planted on the ground and the weight on the heels of your feet. Then lower yourself into a squat position, while trying to ensure your knees do not move out beyond the front of your feet. Tuck your pelvis in (your navel should pull in towards your stomach) and engage your core to help support you as you raise and lower your bum just about an inch and pulse.

Make sure to: Keep your knees roughly at a 90 degree angle.

3. Floor based Hip Bridge:

What it’s working: Glutes, Hamstrings

How to do it: Lay on the ground with your knees bent and feet planted firmly. Making sure your upper body stays flat on the mat, push into your heels, raising your hips off the ground and push your hips towards the ceiling. Squeeze your glutes at the top, keeping your pelvis and back in alignment, and slowly lower your hips back to the ground.

Make sure to: Keep the movement controlled and don’t let yourself collapse on the ground … no matter how gruesome it may feel.

4. Elevated leg Hip Bridge:

What it’s working: Glutes, Hamstrings

How to do it: Rest your feet on a low platform, this could be the edge of a coffee table or even your sofa. Pushing into your heels, raise your hips off the ground pushing towards the ceiling. Squeeze your glutes at the top and slowly lower your hips back to the ground.

Make sure to: Keep your feet on a sturdy surface so you don’t loose your balance. Keep your pelvis and back aligned throughout.

5. Single leg Hip Bridge:

What it’s working: Glute Isolation

How to do it: Similar to the regular hip bridge except you’re going to extend one leg and keep it elevated during the movement. Both glutes will engage throughout but you will be isolating the leg that is elevated.

Make sure to: Relax the elevated leg and follow the movement.

6.Conventional Squat:

What it’s working: Glutes, Hamstrings, Quadriceps

How to do it: Stand with your legs hip-width apart. Break at the knees, keep your upper body flat and pelvis aligned, Break at the knees and sit back, as if you’re sitting onto a chair, into a squat. Engaging your abs to help keep yourself upright. Remember you’re sitting back into a squat as opposed to sitting down.

Make sure to: Push your bum back as if you’re sitting on a chair, keep your back flat, and try not to let the upper body fall forward. Don’t allow your knees to pass your toes.

Use these exercises as a full glute routine or work them into your full-body routines. If you are trying to build your glute muscles, read our blog on how the body builds muscle for more information, and make sure to add weight to these movements.