MY 4 FAVE GLUTE EXERCISES + WORKOUTS!

Hi ladies,

If you're anything like me, you are on a constant mission to grow and shape your glutes! I'm frequently asked about the most effective ways to build a booty, and this blog will share my current top 4 glute exercises, as well as some free workouts for you to try for yourself!

The glutes are one of the more stubborn muscle groups to shape, so to grow well-rounded glutes, it's important to find the exercises that YOU feel to be most effective! You really want to be feeling your glutes contract with each movement. I'm a big believer in using glute activation exercises to 'switch on' your glutes before you train them. I choose my Cotton Band for this and make sure my glutes are activated and engaged before I move into my working sets. I recommend glute activation exercises in all of my BBR Programs!

The girls and I have learned to love training our glutes over the course of our fitness journeys. We all train our glutes 2/3 times per week, targeting them from all angles, at different rep ranges + different weights. Take a look at our glute transformations below!

As always, consistency is key! Although there are many opinions on what glute exercises are best, here are the exercises that I personally love/feel the most and can attribute to my glute growth:

 

1. HIP THRUSTS

This has to be my all-time favorite glute exercise! When done correctly, the hip thrust can build your glutes to glory, but when done incorrectly, you may feel other muscles working or end up injuring yourself. In my eyes, these are a MUST for glute development.

Here are some tips on perfecting your hip thrust:

  • Choose a weight that challenges you but that allows you to maintain great form! If you aren’t feeling it in your glutes, drop the weight and focus on contracting your glutes with each rep.
  • Pay attention to your foot placement! Although the hip thrust looks like a simple exercise, a slight alteration of your foot placement can change how you feel it. For the best glute engagement, I recommend placing your feet so that your heels are directly under your knees when you’re fully extended. If your feet are too far away or too close together, you may feel the exercise in your hamstrings more than glutes. And if your feet are tucked too close into you, your quads may engage more than your glutes.
  • Tuck that chin! You may notice me tucking my chin into my chest while hip thrusting. I do this to create what is called ‘posterior pelvic tilt’. This essentially prevents me from overextending my back while thrusting and allows me to completely push through my glutes. If you ever feel your lower back on these, really try tucking your chin into your chest throughout the entire movement.
  • Use a band! So, you’ve fixed your foot placement, but you’re still feeling your quads engage? Place a band around the top of your knees. This will force you to push your knees outward using your glutes throughout the whole movement, and therefore, you’ll get better glute engagement!
  • Play with your rep range! This is a great exercise to go heavy on and build your strength up, or even go lighter and pump out as many reps as you can. I include a variety of rep ranges when thrusting to get the most benefit out of the exercise.

Thrust away ladies! Try these in your next workout and remember these tips - you’ll be on your way to a perkier booty.

 2. SUMO SQUATS

The Sumo Squat is another great exercise to target your glutes and it has so many variations. These are great for targeting the lower part of your glutes. However, not only does this exercise target your booty, it also targets your inner thighs and legs to really sculpt your entire lower body. Here are my tips on how to Sumo Squat and how to make it even more challenging for your peach:

  • Find a stance that is comfortable for you! To get into the proper stance of a sumo squat, place your feet wider-than-shoulder-width apart but not too wide (this will place more emphasis on inner thighs than glutes and may cause discomfort)! Your toes should be slightly pointed out so that your knees can track them as you descend.
  • CONTRACT YOUR GLUTES! Throughout each rep, really focus on contracting your glutes (squeezing them together). Be careful to not over-squeeze/arch your lower back forwards while squeezing, as this could lead to injury or strain.
  • Not hard enough? Try pulse reps! Or even better… try BANDED pulse reps on the Smith machine! Squatting on the smith machine allows you to really sit back in your heels while doing the exercise, so you can focus on pushing through your glutes and adding a band will force you to keep your knees out using engaging your glutes even more. Additionally, pulsing is a great way to up the intensity of any exercise by keeping your muscles under tension for a longer period of time!
  • Not feeling it in your glutes? Place a bench behind you and squat down onto the bench for every rep. Really focus on pushing through your heels the entire time and keeping your knees tracking your toes. This will help you master the movement and place all the emphasis onto your bum.

Like when performing any exercise, focus on your form before increasing weight ladies!

3. SEATED ABDUCTIONS

I love seated abductions as a glute activation exercise or even as a finisher! This exercise is great to develop your glute Medius and Minimus, or in other words, the top of your glutes! This exercise can be done on an abduction machine, or with a band if you don’t have access to an abduction machine.

When abducting:

  • Focus on pushing out with your glutes and controlling the movement. I would recommend squeezing and holding for 1-2 seconds at the top of each rep to really exhaust the glutes.
  • Keep your spine neutral, meaning your back and neck should be straight and aligned. Avoid any rounding of your back while performing this exercise.

Here is a small circuit that you can do, either to wake up your glutes before a workout or to finish them off after your session:

SETS

REPS

EXERCISE

LINK

3

20

SEATED ABDUCTORS (LEANING FORWARD)

https://vimeo.com/259624979

3

20

SEATED ABDUCTORS

https://vimeo.com/259624927

3

20

SEATED ABDUCTORS (LEANING BACK)

https://vimeo.com/259624948


This mini-circuit will work your glutes from three different angles so that you really feel the burn and get great glute engagement.


4. KICKBACKS

Kickbacks are another great exercise that develop the “top shelf” of the glutes. These are a great isolation exercise that you can do anywhere, anytime. You can do these with just your bodyweight, ankle weights, bands or cables. Here are some tips on how to properly feel and perform your kickbacks:

  • Find your sweet spot! For many girls, it can be hard to really feel their glutes during kickbacks. I recommend playing around with your foot placement and kickback to find what works for you. Personally, I find that if I point my toe slightly outwards and keep my leg straight throughout the entire movement, I feel the best glute contact.
  • Keep that core tight! I urge you to keep your core as tight and engaged as possible during this exercise. Whether you are doing kickbacks with ankle weights or cables, etc. it is very easy to use your lower back to try and lift the weight at the top of the movement. This can lead to irritating or injuring your lower back. Instead of letting yourself arch and use your back, keep your core tight, spine neutral and use ONLY your glutes to move the weight up.

I love super-setting this exercise with hip thrusts or sumo squats to really exhaust the entire glute muscle!


WHAT REALLY MATTERS?

Make sure that through any of these exercises, you are using MIND-TO-MUSCLE CONNECTION! While performing all of these exercises or any exercise, you should be focusing on using your glutes. With every rep, squeeze the glutes and control the movement so that you feel it in the right places. When you actively think about where you want to be feeling the exercise, it makes it much easier to target that specific muscle or area.


GLUTE-FOCUSED WORKOUT

Now that you’ve gathered all my tips on how to really work your booty, here’s a workout you can try that includes all of my favorites with some of their variations:

SET

SETS

REPS

EXERCISE

LINK

A1

4

10

SMITH MACHINE HIP THRUSTS

https://vimeo.com/259632181

A2

4

15

BANDED SEATED ABDUCTORS

https://vimeo.com/259624927

B1

4

12

COTTON BAND SMITH MACHINE SUMO SQUAT PULSES

https://vimeo.com/278301893

B2

4

12 E/L

COTTON BAND KICKBACKS

https://vimeo.com/278403185

C1

4

15 E/L

CABLE KICKBACKS

https://vimeo.com/259625577

C2

4

15 E/L

CABLE LATERAL KICKS

https://vimeo.com/259625627



Happy glute building ladies! I hope you found these tips to be helpful! 

If you're serious about building your booty and are looking for the most-effective BBR Program to help you achieve your goal, try TEAM BOOTY in my new 6 Week Challenge! You can find out more here: https://bodiesbyrachel.com.au/pages/six-week-challenge

Thanks for reading!

Rach xx