5 Effective Exercises to GROW Your Glutes

If you’re looking to build a stronger and more shapely glutes, incorporating targeted exercises into your workout routine is key. Strong glutes not only enhance your overall physique, but they also play a vital role in supporting your lower back and improving athletic performance.

Here are five effective exercises that can help you grow your glutes:

Dumbbell hip thrust

1. Sit with your back on the bench. Place the bottom of your shoulder blades on the bench with a leg in shoulder-width apart.
2. Drive your hip upward by pushing through your heels to extend your torso and let it to be parallel to the floor in a controlled movement. Adjust the position of your feet to make your shins to be almost vertical to the floor. Pushing your knees outward as you extend your torso help to create better glute activation. Keep your head facing forward for a proper alignment.
3. Extend your hip fully for the highest glute activation by squeezing your glutes and hold it for a moment at the top. Get your shoulders, hips and knees
4. Drop your hip in a controlled movement. at the same level in a line.

Notes: Hamstrings work harder with wider stance and quadriceps work harder with shorter stance.. If you push through the balls of your feet instead of the heels, quadriceps and hamstrings work harder instead of gluteus maximus. To make gluteus maximus work effectively, you may raise your toes off to focus on your heels.

Tips: Do not overextend your hip at the top of the movement.

Single leg dumbbell hip thrust

1. Sit with your back on the bench. Place the bottom of your shoulder blades on the bench with one leg on the ground and the other leg in the air (or slightly on the ground)
2. Drive your hip upward by pushing through your heel to extend your torso and let it to be parallel to the floor in a controlled movement. Adjust the position of your feet to make your shins to be almost vertical to the floor. Pushing your knees outward as you extend your torso help to create better glute activation. Keep your head facing forward for a proper alignment.
3. Extend your hip fully for the highest glute activation by squeezing your glutes and hold it for a moment at the top. Get your shoulders, hips and knees at the same level in a line. Do not overextend your hips.
4. Drop your hip in a controlled movement.
5. Alternate sides for each set.

Bulgarian split squat

1. Stand with one leg on the floor and the other leg on the bench/chair.
2. Put your leg further from the bench/chair and then put the other leg on the bench/chair. Then squat down

Tips: Lean forward to active your glutes more and make sure your knees do not pass your toes. When you squat down, make sure your upper body is straight but not tilted.

Cable kickback

1. Set the cable height as low as your ankle and wrap your ankle with an ankle strap. Bent over to create a bigger range of motion and grab something stable for your balance
2. Kick your leg back in a controlled movement, squeeze your glutes, and hold it for a moment for a moment at the top
3. Bring your leg down back to the original position in a controlled movement.

Tips: Make sure you do not hyperextend your back. If you feel like your lower back and hamstrings are working more than your glutes, you can reduce the weight and make sure you focus on squeezing your glutes at full hip extension. Do not have to kick back far or high, but just stop before lower back arching happens. 

Cable side kick (hip abduction)

1. Set the cable height as low as your ankle, wrap your ankle with an ankle strap, and grab something stable for your balance.
2. Put your weight on your supported leg, bring the other leg slightly in front of your supported leg as rotating the foot internally.
3. Abduct (move your leg away from your body laterally) until reaching the end of motion.
4. Return your leg in a controlled movement and passing your supported leg.

Note: Hip abduction exercises help building upper part of your glute muscle.
Many of the hip abduction exercises are performed with one leg but you are actually working both legs. During these exercises, one leg is moving and the other leg is stabilizing your body and resistance. You might even feel burn in your supported leg during these exercises. Therefore, make sure you rest between each leg as needed for better performance.

Remember to start with weights that challenge you but allow for proper form. Aim for 2-3 sets of 10-15 repetitions for each exercise. As always, consult with a fitness professional before starting any new exercise program to ensure it is suitable for your fitness level and any existing conditions.

Incorporating these exercises into your routine will help you target and strengthen your glute muscles, leading to a more sculpted and toned lower body.