There’s no denying it but "the butt" is having one of its moments. Look on any fitness page and you’ll find a myriad of articles on how to get a toned, firmer and bigger butt. Whatever your booty goals are you’re probably tired of hearing of squats! Despite the many exercises available to work your glutes, squats seems to crop up time and time again as the ultimate glute exercise despite the fact they work your legs equally and even predominantly unless you have your form down! So below we’ve listed three killer exercises to target your glutes specifically.
SINGLE LEG GLUTE BRIDGE ext.
This is an amazing move for working your glutes as well as your hamstrings; with no equipment required, there’s no reason this shouldn’t be in everyone’s workout arsenal! All you need is a flat surface… simply lie on your back with your feet flat and knee bent, arms resting at your side with palms down to give you stability, then extend one leg at a time and lift up into a glute bridge. Make sure to squeeze your glutes as you’re lifting up and hold for a few seconds at the top of the bridge before lowering.
DONKEY KICKS
Another killer glute move with no equipment required! Donkey Kicks work all three of the major groups, Gluteus Maximus, Gluteus Medius and Gluteus Minimus so they are the ultimate move to lift and sculpt your butt! Your starting position should be a tabletop position with your hands placed below your shoulders and your core engaged. Then using alternate legs squeeze your glutes and kick your leg up behind you in the air keeping your legs bent at a 90-degree angle the whole time. To make it more challenging you can add ankle weights!
BARBELL HIP THRUSTS
Barbell Hip Thrusts are the best for building size and strength because of the full hip extension motion which most glute exercises don’t use! This is the primary function of the Gluteus Maximus, so when an exercise uses this movement this allows you to fully engage your glutes.
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