There are a lot of reasons to want stronger glutes: they help with jumping higher, running faster, and aiding with everyday activities like climbing stairs and getting out of cars and chairs (which is especially important as we get older!)
Here are 5 of the best exercises you can do at home or at the gym.
Lie face up with your knees bent and feet flat on the floor. Arms are rested by your sides. Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Squeeze your glutes hard and keep your core braced to make sure you don’t overextend your back. Hold for a few seconds, then return back down.
To increase the difficulty of this exercise, add weights to your lap, or try a single leg bridge, with one foot firmly on the ground, and the other held in the air.
Stand with your feet slightly wider than your hips. Toes should be slightly pointed outward. Keep your chest up and spine in a neutral position. When you squat, it’s important to initiate the movement from your hips, keeping the core braced the entire time. Make sure your knees are still in line with your toes and aren’t caving inwards or too far out. As you stand, drive through the heels of the foot and squeeze your butt at the top.
To increase the difficulty of this exercise, add weights. There are a variety of ways to hold them, including racked on shoulders, at the chest, or down by the legs.
There are many varieties of deadlifts, but we’ll start with the Romanian deadlift. In this variation, you’ll start with your feet hip width apart. Hold 1 weight in both hands, or a pair of weights in each by your thighs. Hinge at your hips, pushing the butt back. Make sure to keep your back flat. Hinge until your chest is nearly parallel to the floor. Keep your core tight, push through your heels, and squeeze your butt to stand.
Other variations to try: Barbell deadlifts, kickstand deadlifts, single leg deadlifts
Bulgarian Split Squat
Stand 2 to 3 feet in front of a platform or step. Extend your right leg behind you, resting your toes on the bench. Keep your hips square, shoulders back, core braced. As you slowly lower down, lead with your right knee towards the floor. Make sure to keep your weight evenly distributed so that you’re not leaning too far forward or back. Stand back up to the starting position.
Try the movement without any weight first to maintain form, then try adding weight for an additional challenge.
Start on your hands and knees, with hands underneath shoulders and knees under hips. Lift your right leg away from the body, making sure not to rotate the hips. They should remain parallel to the floor. Lower your leg down to starting position.
For extra resistance, add a loop resistance band above the knees.
What’s your favorite move to work the glutes?