THE 6 BEST GLUTE EXERCISES FOR A BIGGER BUTT!

Kendra Carter

Let's face it, targeting your glutes can be hard! Here are my top 6 glute-focused exercises that will help tone your glutes. I've included the timestamps below if you want to jump around the video.  TIMESTAMPS: 0:00 Introduction 2:09 Romanian Deadlift 2:50 Weighted Back Extension 3:41 Front Elevated Reverse Lunge 4:41 Barbell Hip Thrusts 5:45 Foot Elevated Glute Bridge 6:29 Cable Kickbacks

Transcript

00:00 Hey guys and welcome back to my channel.

00:02 Today I thought I'd do like a more casual vlog style intro

00:05 because why not?

00:06 So I'm sharing today my five to six,

00:10 I forget how many exactly it is, top booty exercises.

00:14 So these are like my go-to like glute focused leg workouts

00:19 that I will do at the gym.

00:20 So I'm really focusing on exercises

00:23 that put the glutes under max tension,

00:25 either at their maximum stretch or maximum contraction.

00:28 And that's really what you want to focus on

00:30 in a glute exercise,

00:31 something that's going to very much

00:33 keep the glute under high tension.

00:35 Also, we want these exercises to be glute dominant,

00:38 not quad dominant, which is very common with people.

00:41 Some people are glute dominant, some are quad dominant.

00:43 So if you do struggle to build your glutes,

00:45 I'm going to be showing you and giving you little tips

00:48 as to how to make these exercises,

00:50 target your glutes over like the rest of your leg

00:52 because the rest of your leg will probably grow anyway.

00:55 So if you really want to target the glutes,

00:57 you need to have like a few specific things that you do.

00:59 So I'll be going through how to make sure

01:02 each of these movements targets the booty

01:04 for a nice little peachy bum.

01:05 So I might do all of these exercises in one day

01:08 as a full workout,

01:09 or usually I will like pick a few of them

01:11 to incorporate into a daily workout

01:13 with like some other leg movements

01:15 or maybe other glute movements.

01:17 But these are like my top ones.

01:18 And if you want to see like what a regular daily workout

01:22 looks like for me,

01:23 you can follow me on my fitness account,

01:24 @KathrynM_Fit.

01:26 I post a lot of glute workouts and leg workouts

01:30 and workouts in general, honestly, on that account.

01:33 So if you would like to see that,

01:34 the link to that is down below.

01:35 Also, if you're thinking,

01:36 oh, she's going to include squats.

01:38 No, no, no, no.

01:40 Squats are a great compound lift

01:42 that you should be doing in your workout regimen

01:46 if you're trying to really strengthen your whole body

01:48 and your whole legs.

01:49 But a squat is very much a knee dominant movement.

01:52 So you're bending your knee more.

01:54 And if you're looking for a glute exercise,

01:56 you really want to be like hinging at the hips

01:58 more than the knees.

01:59 So the squats are actually not the best

02:02 for building the glutes.

02:03 I know, it's crazy.

02:04 So without any further ado,

02:06 let's go into all the exercises.

02:09 So the first exercise is a Romanian deadlift,

02:11 which is similar to a barbell deadlift,

02:13 but it targets your glutes and hamstrings

02:16 more than your back.

02:17 So what you want to do is keep your feet

02:19 about shoulder width apart, not too wide,

02:21 or else it'll compromise your knees

02:22 and hinge at the hips and contract your glutes

02:26 and your hamstrings to bring the weight back up.

02:28 I really recommend thinking a lot

02:30 about contracting your glutes

02:32 to keep more of the tension there.

02:34 And you also want to keep the weight in your heels,

02:36 like any glute exercise,

02:38 but still keep your feet flat on the ground.

02:40 And also it's important to keep your spine neutral.

02:43 So don't look forward, look down,

02:45 or else you'll interrupt the line of your back.

02:48 Next is a weighted back extension.

02:52 You can also do this without the weight if you prefer,

02:55 but I like to add just about a 10 to 15 pound plate.

02:59 So as you can see,

03:00 this is kind of the opposite of a hip thrust,

03:02 but still is a very hip hinge dominated movement.

03:06 There's no knee movement,

03:07 so you're not targeting the quads.

03:09 You're very much targeting the posterior chain,

03:11 which is all of the back muscles,

03:13 plus the glutes, the hamstrings.

03:14 While this may look like a back exercise,

03:17 you can make it a glute exercise by rounding your back.

03:21 So rounding your back stops the erector muscles

03:23 around the spine from activating.

03:25 So it becomes a perfect hip extensor exercise,

03:28 which is perfect for targeting the glutes.

03:30 You also can hit the outer glutes more

03:33 by turning out the feet a little bit.

03:35 This is how I prefer to do it,

03:36 but you can totally still target the glutes

03:38 by keeping your feet parallel.

03:40 So the next exercise is a front elevated reverse lunge.

03:45 And here I stacked up some plates

03:47 to give my front foot a little bit of height,

03:49 but you can also use a step

03:50 if you have that available to you.

03:52 But in this exercise,

03:53 you're going to be stepping back as deep as you can,

03:56 and then using the glutes to kind of thrust forward.

04:00 And just, if you really feel the glutes contract,

04:02 to bring you back up to the starting position.

04:06 Here, the elevated foot causes more of a stretch

04:08 in the glutes.

04:09 And when you're building a muscle,

04:10 you either want maximum tension

04:12 through contraction or stretching.

04:14 So you're getting that stretch here

04:15 that really helps engage the muscle.

04:17 The step also allows you to have a greater range of motion

04:20 than without the step,

04:21 which I'm always looking for in an exercise

04:23 to increase range of motion,

04:25 because more range of motion means more time under tension,

04:28 which means more booty gains.

04:29 So that's what we need.

04:31 And I lost my balance a few times here,

04:33 but honestly, the plate wasn't very even.

04:36 So I definitely recommend using a step

04:38 because this was kind of a struggle.

04:40 Next is the number one glute exercise in my opinion.

04:44 I'm sure you've seen it

04:45 if you are at all following fitness people on Instagram,

04:49 but this is the barbell hip thrust.

04:51 But essentially with your feet flat on the ground,

04:54 you also want to keep more of the weight in your heels.

04:56 Again, you basically just bring your hips upward

04:59 and thrust towards the ceiling.

05:02 Again, driving through your heels

05:03 will allow you to target the glutes more.

05:05 You also want to keep your chin tucked.

05:07 I know this looks kind of funny.

05:09 It allows your spine to stay neutral

05:11 so you can protect your spine,

05:12 which is very important in weightlifting.

05:14 And you also don't want to thrust so much

05:16 that you're overarching your back.

05:17 That's also bad.

05:18 You just want to get to a neutral spine and then return down.

05:22 One of my favorite variations of this

05:23 is to do five full reps, then five one and a half reps.

05:27 And on the half reps, you go up to a full rep,

05:30 then down halfway and then back up.

05:32 And this allows you to increase your time under tension

05:36 and also helps you kind of increase your rep range

05:38 without doing full reps.

05:40 But either way, you will definitely feel a burn.

05:45 Next, we have a foot elevated glute bridge.

05:48 So glute bridge, obviously by the name,

05:51 definitely are great muscles to target your glutes.

05:53 I just find that keeping my feet on the ground,

05:56 I don't get a very good range of motion.

05:58 So as we talked about earlier,

05:59 more range of motion equals more time under tension.

06:02 And having the feet elevated here

06:04 really allows you to increase your range of motion

06:06 and burn out the glutes even more.

06:09 I also will sometimes add a band

06:10 like I did here around my knees.

06:12 That just allows you to keep some tension

06:15 on the glutes again,

06:17 and also make sure to drive through your heels.

06:20 Sometimes I elevate my toes completely,

06:23 so all the weight is on my heels.

06:25 So this last exercise are cable kickbacks.

06:32 So what you're going to do here is bend over.

06:35 So you want to keep your spine neutral again.

06:38 And keeping the spine neutral here means leaning forward

06:41 so you don't have an arched back,

06:43 and your head and neck are flat with your spine

06:45 and looking at the ground.

06:46 And this takes all of the work out of the lower back,

06:49 so you're only working the glutes here.

06:51 You also want to keep the supporting

06:53 and working legs slightly bent,

06:55 and this helps target the glutes over the hamstrings.

06:58 So you have your foot in the attachment,

07:01 and you want to drive and kind of swing upwards.

07:04 So again, keeping your leg bent,

07:06 swinging your whole leg back and upwards

07:09 in kind of an arched motion.

07:12 So I hope this was helpful and informative.

07:14 I really tried to include as much evidence

07:17 and reasoning and tips as I could to help you guys

07:20 if you are new to working out,

07:21 or if you just wanted some more glute workouts.

07:24 I know some of you requested that I do more fitness videos,

07:28 since I do a lot of that on my Instagram.

07:29 So yeah, thank you guys so much for watching,

07:31 and if you have any requests,

07:32 please let me know in the comments below,

07:34 and I'll see you next time.

07:35 Bye!

07:36 (upbeat music)

07:39 (upbeat music)

07:41 (upbeat music)

07:44 (upbeat music)

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