The glute exercise is vital for better butts. The glutes are a collection of large muscles, including the Gluteus maximus, Gluteus medius, and Gluteus minimus. They play an active part in helping to maintain your body’s alignment. Glutes provide power for a variety of moves and protect you from injuries. They are beneficial when running uphill or climbing steps. The inactivity of the glutes can lead to lower back pain for those who sit for long periods, like office workers.
I. 9 BEST GLUTE EXERCISES FOR A BIGGER BUTT
1.1. DEADLIFTS
1.1.A. BARBELL HIP THRUST
- Relax your back on a bench. Then, stretch your legs until you are sitting on the ground.
- Place a barbell with weight onto your thighs. Make sure that the barbell is placed in your lap.
- It is possible to keep a mat or towel to ease your hips. The pad should be comfortable and can be sat on to help support your glutes.
- Ensure that your elbow rest and upper back align with the bench like you are square and aligned to the barbell.
- Breathe in deeply through your nose, then breathe out of your mouth to build your center.
- Keep your abs straight, and then press your heels against the flooring to relax your hips.
- Place the barbell between your hands and raise your hips until your thighs and upper body are straight across the flooring.
- Keep your eyes on the ground for a second before coming down.
- You must ensure that your body moves as one unit.
- Do not throw your head back. Also, do not overextend your spine.
- You can keep your ribs afloat all the time.
1.1.B. WALKING ONE-LEG ROMANIAN DEADLIFT
- Use a pair of dumbbells and hold them in both hands.
- Find yourself in a Split posture by taking your left leg outward.
- Keep your knee slightly bent while flexing your hips. While doing this, do not reduce the arch in your lower back.
- Keep your torso straight when engaging your glutes.
1.1.C. DUMBBELL DEFICIT REVERSE LUNGE
- Grab a pair of dumbbells and sit straight, feet together.
- Maintain a certain distance between you and your exercise spot, at the very least just a few feet away.
- Start the workout and bend your knees using the dumbbells. Keep your chest and your head up.
- Reverse step onto your right foot and place your left foot on the ball of your right foot.
- Lower yourself by bending both knees towards the floor.
- Take a step back enough, and your knee should be positioned behind your toes on the bottom.
- The knees can be stretched when the front thigh is in line with the ground.
- Your hips should be able to stand until you reach the starting point.
- Repeat the process with the other legs.
1.1.D. SUMO ROMANIAN DEADLIFT
- Keep the feet lengthier than your shoulder width, with toes positioned approximately 15 degrees.
- Bring your hips forward and allow your knees to move as far as you want while holding the bar to shoulder width.
- Lower your body back to its natural arch, then shift your hips forward to raise the bar until you are done.
- For the first rep to begin, after each rep, bring your hips forward and then lower the bar slowly until it is at a mid-leg level.
- Do not bend your knees more to do a deadlift.
- The deadlift motion should originate from the hips.
1.1.E. SINGLE-LEG ROMANIAN DEADLIFT
- When you stand on your left foot, you can push your left leg forward to the maximum extent possible until your hips are raised.
- When pushing your leg forward, your upper body and knees should bend forward, and your hands should extend to your foot as if you would like to meet your feet.
- Another option is holding dumbbells or a ball with your fingers.
- Keep bending your torso while pressing your glutes upwards.
- If you feel unstable while moving down, take it slow.
1.2. SQUAT
Squat exercises can be done using a squat cage or rack. It is the ideal exercise for focusing on the Maximus, the most significant muscle of the lower body. Squats are not just for the glutes but also strengthen your calves, hips, thighs, and core. The squat is an excellent staple to doing important lower body exercises. If your knees hurt, you should consider other ways to perform the squat.
- Get on your feet and keep your hips separated with a steady intensity. Hold the dumbbell or bar at your shoulder level, or keep it at your sides.
- Lower your knees and bend your elbows for the squat.
- Keep your knees behind your toes and your butt in front of you.
- Maintain your body’s focus and stay straight.
- Complete 2 to 3 sets of 8-16 reps.
1.1. Suspension Trainer Bulgarian Split Squat
Your workout setup will be similar to what you used in the single feet Glutes Bridge. However, there are different methods you should employ.
- Take a step in the opposite direction of the suspension trainer.
- Put your left leg into your foot cradle on your backside.
- Keep your right foot upwards knee length ahead of the trainer for suspension.
- Flex your knees and hips to bring your body back down. Keep this motion until your feet are in contact with the floor.
- If you cannot stand, you may need to hold on to something to ensure your safety.
- Keep your body straight, and do not bend your back.
1.2. SIDE-LYING CLAM
This exercise strengthens the hip abductors, such as the gluteus medius. It can help reduce injuries to the hip as well as lower back pain.
- Place your body by your side.
- Allow your arms to bend slightly under your neck or head to relax.
- The other hand should be kept outside the hip to assist.
- Keep your torso straight to your knees.
- Bend your knees with your legs bent at 45 degrees, then put your feet in a row.
- Extend your knees as much as possible by ensuring steady feet and body.
- Repeat the workout with as many repetitions as you would like.
- Repeat the process on the other side.
1.3. SUSPENSION TRAINER SINGLE-LEG GLUTES BRIDGE
If you are a frequent traveler and cannot have time to exercise, then the suspension trainer exercises can assist you in getting better butts. It is a practical training device made from a web and rope. It is a tool that can be carried around that you can carry wherever you go to keep up the fitness level of your body.
- Attach the suspension trainer to firm objects that hang to perform this exercise.
- The diameter of one hand until it reaches knee height.
- Relax on your back, then place your left foot’s heel into the cradle. Bend your left knee 90 degrees. Stretch your right foot to the ground.
- Engage your glutes and abs to lift your hips off the floor.
- Then, it would help if you shifted your right foot upwards until it is in alignment with the left side of your thighs.
1.4. BUTTERFLY HIP THRUST FOR BIGGER BUTTS
- Keep a Swiss ball against the wall.
- Lay down on the ball for support for your upper back.
- Your butt is in the air in front of you, hanging over the ground.
- Bring your feet ‘ soles together and rest them on the floor.
- Make sure you extend your knees and hold your abs in a straight line. Bring your feet back to the floor.
- Lift your hips until they are aligned with your torso.
1.5. SWISS BALL WALL SQUAT IN GLUTE EXERCISES
- Place the swiss ball close to the wall and place your body towards it.
- It would help if you held the ball by the lower part of your back. The ball should remain in between your behind.
- Maintain your feet’s width to shoulder height and spread your toes about 15 degrees.
- Begin to squat and work your way down to a level where you feel at ease.
- Inhale while you are going down, and exhale as you come upward.
- Keep rolling the ball from the lower back to the hips as you squat.
1.6. REVERSE BACK EXTENSION
The name Reverse Hyperextension also refers to this workout. It helps strengthen and support lower back muscles.
- Place your ball on your ground and lay on it by putting your body on it.
- Make sure your hands are on the floor and squeeze your glutes.
- Slowly move your legs upwards until you reach your torso level.
a. Single-Leg Glutes Bridge
- Lay down on your back and relax.
- Place your right foot on the ground and move your left foot.
- Hold your abs in place and engage your glutes by bridging your hips on top of the floor.
- Please continue to lift your left leg until it is aligned with your right leg.
b. Cook Hip Lift
- Lay on your back and keep your eyes up.
- Move your left knee up to your chest. Hold your shin.
- Flex your right leg and keep your feet on the ground, close to your butt.
- Then, push through the center of your foot and then press your glutes, bringing your hips to rise to the bridge.
- The hips will not go high until your hamstrings start to tighten.
- It is possible to limit the stress on your glutes.
1.7. REVERSE TABLE-UP WORKOUT
- Relax on the floor and then place both your hands on your shoulders.
- Your hands should be pointed toward the front of your face.
- Place your feet at the width of your shoulders and squeeze your glutes.
- You should be able to drive over your heels while you lift your hips upwards.
- Place your torso and hips aligned with the floor and ensure your body is creating a long table.
- Maintain this position for two seconds.
- Beginners can start slowly.
1.8. FIGUREHEAD IN GLUTE EXERCISES
- You are lying on your belly with your face facing down and keeping your arms close to your sides.
- Use your glutes to press and raise your legs and torso to the side, ensuring only your hips touch the floor.
- Make sure to place your arms so that they will be able to touch your feet.
- Maintain this position for a few seconds before moving back to your starting position, where your shoulder is on the floor.
Feet-on-Ball Hip Thrust
- Lay down on your back with your face up.
- Put your feet on the ball for exercise.
- Bend your knees 90 degrees.
- Keep your abs in place, push your heels forward, and move your hips up until they align with your trunk.
II. OTHER WAYS TO MAKE YOUR BUTT LOOK BIGGER BEFORE GLUTE EXERCISES
3.1. FIND YOUR ANGLES AND THE RIGHT CLOTHES
Most of the content that appears on Instagram and other forms of social media boils down to angles, clothing, and editing. Fitness models on Instagram and other influencers know the angles and lighting that make their butts appear more prominent so that they can convince you of the idea of doing the same look. They wear fit pants and clothing which emphasize the contour of their butts.
3.2. WORK YOUR UPPER BODY TO EMPHASIZE THE V-SHAPE
It is crucial to exercise your upper body, too. Strong shoulder, arm, and back muscles will highlight your “hourglass” shape (V-shape), which makes your waist appear slimmer (which can make your stomach appear more extensive). Training your lats through lat pull-ups and pull-downs is very beneficial. A strong back and arms are essential in everyday life, so remember this.
What is essential is to build the most healthy, solid, and confident version of yourself.
3.3. WORK THE MUSCLES AROUND YOUR GLUTES
The exercises mentioned above will also exercise the glute muscles, hamstrings, and quads. Hamstring exercises, for instance, reverse hamstring extensions or nordic hamstring curls, are great to get the booty ‘lift.’
III.CONCLUSION GLUTE EXERCISES
The Glutes workout ( or glute exercises) can help you achieve the aesthetics and goals of your body. The most important benefit is the stunning butts and good leg movements. Regular glute exercises help strengthen the lower back muscles and protect your back from injuries. This way, the glutes workout helps to tone your body.
Your body relies on the muscles in your buttocks to perform various tasks, including climbing stairs and lifting your legs. If you have suffered from any injury to your glutes or pain, seeking advice from a professional is recommended before starting your exercise routine.
