Glutes Workouts for Women – The Complete Guide
Glutes Workouts for Women – The Complete Guide

Glutes Workouts for Women – The Complete Guide

Glutes Workouts

PSA: Strengthening your buttock muscles (yes, there are several of them) will not only increase your speed and explosiveness, but it will also prevent your lower back and knees from damage, which is important for football and other sports. Furthermore, any decent butt workout, which may and should include some of these greatest butt exercises, will target the largest muscle in your body, the glute max, allowing you to burn the most calories both during and after your training session. You want to make certain that you are exercising all of your buttocks (as well as the rest of your posterior chain) in order to gain the greatest benefit from your effort. All of these objectives are met and exceeded by these activities.

This is how it works: You have complete control over how you combine these movements into your butt workout. However, they are completely customizable except for the recommended reps and sets information. Try a couple as a post-exercise treat after a lower-body workout. You may do one set of each exercise for a circuit-style workout, or you can include your favorite moves into your regular full-body workout instead of doing them separately.

Despite the fact that you can successfully work your buttocks with just your bodyweight (hello, split-stance squats), several of these trainer-approved exercises for your greatest booty make use of tools and equipment that take your glute training to the next level. What to Bring: There are a few pieces of equipment that you should get acquainted with: a stability ball, a tall step or stable box, a glute-ham development machine, a barbell, and a pair of medium (8-12 pounds) or heavy (20-35 pounds) dumbbells, among others.

Hip thrust

Hip thrust with a barbell

Prepare to burn those muscles with this butt workout. Make sure to vary your reps and sets for the most effective booty challenge. Depending on the day, I will caution you, though, that high-rep hip thrusts are quite taxing on the body.

  1. The first step is to get down on the ground with your back against a bench, your feet firmly planted in front of you, and the barbell equipped with a pad on your lap (believe us, you will want this). (Is there no barbell? Instead of two heavy dumbbells, try one heavy dumbbell.)
  2. While keeping your lower back and knees firm, push through your heels and raise the barbell by extending your hips, being careful to utilize the power of your glutes rather than your back to lift the barbell up.
  3. Raise your body until it is in a straight line from your shoulders to your knees (complete hip extension), then gently lower yourself back to the ground.

Try three sets of six to twenty repetitions, depending on the weight you are using.


According to Declan Condron, an exercise physiologist with PumpOne, the step-up is one of the greatest butt workout exercises you can perform to concentrate on strength, power, and balance in a unilateral way (one side at a time) while working on your buttocks. (By the way, here’s how you can really test your balance.) “We all perform this basic functional movement many times a day, every day,” adds Condron. It is especially beneficial for developing a well-toned rear end since it targets all of the major big muscles in the legs, including the glutes and hamstrings.

  1. Standing with your right foot on a platform such as a bench or step, holding dumbbells at your sides, and keeping your arms straight is a good start. B.
  2. Step up onto the platform with both feet, pushing through the right heel of your shoe.
  3. Begin by stepping down to the floor with your right foot, then your left.

Try: 3 sets of 10 to 12 reps per leg

Curtsy Lunge

Make your butt exercise more intense with this lunge variant that targets the gluteus medius (a smaller glute muscle on the side of your butt that aids in external rotation of the hip), rather than the typical reverse lunge, which focuses more on the gluteus maximus.

  1. Beginning with your feet hip-width apart, take a large stride back with your right leg, crossing it behind your left leg while maintaining your weight in the left foot. Check to see that your hips are still pointing forward.
  2. Bend your knees gradually and lower yourself down until your front thigh is parallel to the floor and both knees are bent at about 90 degrees.
  3. Push through the left heel to go back to the beginning position.
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Try: 3 sets of 15 reps per side

Quadruped Hip Extension

Despite the fact that this exercise appears to be simple, research has shown that the glute kickback or donkey kick, as some refer to this butt workout exercise, causes more muscle activation in the gluteus maximus and gluteus medius when compared to other common butt workout exercises, according to the research (yep, even squats). In addition, the flexed heel curling toward your buttocks effectively stimulates your hamstrings. Apart from that, you can do this bodyweight butt move exercise anyplace and make it tougher by adding resistance bands or even a little dumbbell behind the knee.

  1. Begin on your hands and knees with your knees immediately below your hips and your wrists squarely below your shoulders, with your fingers facing forward.
  2. As you elevate your right bent leg to the sky, keep your core engaged to prevent arching your back and falling forward. The foot should be bent in such a way that the sole of the foot faces the ceiling. It is important to avoid moving your hips during the workout by maintaining your shoulders and hips squared to the floor.

Try: 3 sets of 8 to 12 reps per leg

Sprinter Lunge

According to Samantha Clayton, a former Olympic athlete and personal trainer, “This is a signature sprinter move to improve power, and the added bonus is that it really pumps up your glute muscles as well.” “This is a signature sprinter move to improve power,” Clayton explains. Try to do this while working on your coordination by pushing the other arm to the opposite knee on the opposite side of the room. With each stride, the goal is to gain height rather than distance.” The next article is related: 6 Strength Exercises Every Runner Should Do

  1. A. Take a tall stance, with your feet shoulder-width apart on the ground. Using your left leg, return to a reverse lunge and lower yourself to the lowest point you are able to while maintaining a straight back and an angle between the knees in both legs.
  2. In this lunge stance, hold for three counts, then drive through the right heel to burst upward, propelling the left knee forward and up.

Try: 3 sets of 8 to 12 reps per leg

Barre Kickback Pulse

Do not be fooled by the limited range of motion available. With this mico exercise, created by Tracey Mallett, a certified Pilates teacher, and developer of the Booty Barre Workout, you will be on your way to sculpting your greatest booty. Mallett recommends that you maintain your body pitched forward from the hips during this butt workout exercise in order to “keep the body pitched forward from the hips so that the work is in the gluteus, not the lower back,”

  1. Take a position facing the barre, the back of a chair, or a solid countertop. B. Place your right forearm on the barre and gently bend both knees to complete the move.
  2. Maintaining your knees bent, raise your outer leg behind your body until your thigh is virtually parallel to the floor. B Rotate the hips externally to activate the glute medius and maxima, as well as the glute maxima. Toes should be pointed, and the outer hand should be placed on your hip.
  3. To increase the amount of time under strain, lift the bent raised leg up and down in tiny 1-inch pulses, maintaining the hip elevated throughout.
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Try: 3 sets of 20 small pulses per leg

Barbell Squat

Barbell Squat

It is common knowledge that squats are one of the most powerful buttock workouts available, and adding heavyweight to the mix makes them even more successful, according to Elizabeth Hendrix Burwell, co-owner of High-Performance Gym in Greenville, South Carolina. In the words of Hendrix Burwell, “A good goal would be to squat your own body weight,” But do not be concerned: even though it seems to be a daunting task, you can surely work your way up in a secure manner.

  1. Place your feet slightly wider than hip-width apart, with your toes turned out slightly. B. Note: Everyone’s squat stance will be somewhat different biomechanically, so if it feels easier for you to move wider or to have less external rotation, go ahead and do it.
  2. Following your hips, drop your buttocks down and back to your low point (thighs parallel to the ground is a fine aim; you do not need to be pushed beyond this point), then press through your heels to return to the beginning position, squeezing your glutes at the top.

Try: 3 sets of 8 reps

Bridge with Leg Extension

Forster Physical Therapy and Phase IV are both founded by Robert Forster, a qualified trainer who also founded Forster Physical Therapy and Phase IV. “The bridge isolates the gluteus maximus because the leg is bent at the knee and therefore the hamstring is less active,” explains Forster. In addition, balancing on one foot activates the other glute muscles on the outside of the pelvis for stability, which helps to place much greater effort on the glutes of the immobile leg. (By the way, as previously shown, there is a distinction between a glute bridge and a hip thrust.)

  1. Lay face-up on the floor with your knees bent, feet flat on the ground, and hands at your sides.
  2. After doing a pelvic tilt (ensuring that your lower back is pressed into the floor), tighten your glutes and press through your heels to elevate your hips off the mat in a straight line with your body, keeping your knees, hip, and shoulders in alignment.
  3. Straighten and hold for 3 seconds the right leg, maintaining the quads and knees aligned throughout.
  4. Restore the right foot to the ground and return to the starting position before repeating the same with the left leg. Alternate between the two sides.

Try: 3 sets of 10 reps per side

Pretzel Side Kick

Warning: You will feel the burn for days (and days) after you do this workout from LA-based celebrity trainer and fitness expert Stephanie Vitorino. This is especially true in your glutes. (See also: Yoga-Inspired Butt Exercises for a Stronger Buttocks for more information.)

  1. A. Sit with your left knee bent squarely in front of your hip and your right knee bent behind your right hip to begin.
  2. In a twisted position, put your hands on each side of your left knee.
  3. Keep your chest up while you raise your right leg and foot off the floor, bracing your core throughout the movement.
  4. Keeping your right leg elevated and extended to kick, with your leg parallel to the ground, is the third step to take. Return your left knee to its original position and allow it to rest on the floor.

Try: 3 sets of 15 to 20 reps per side

Pistol Squat

According to Michele Olson, Ph.D., professor of exercise physiology at Huntingdon College in Montgomery, Alabama, “You cannot cheat on this exercise,” Using the finest glute activation that a squat can provide, combined with the best hip and thigh activation that a lunge can provide, this butt workout motion is a very tough but oh-so-worth-it exercise! P.S. Do not worry, this 30-day squat challenge will keep the victories in the buttocks coming.

  1. A. Begin by standing on your left leg, with your whole foot firmly anchored into the floor and your right leg elevated slightly forward.
  2. As you extend your right leg forward, bend your left knee and send your hips backward, lowering your body until your hips are below parallel. Bend your left knee and send your hips backward, reaching your arms forward as you extend your right leg forward, lowering your body until your hips are below parallel.
  3. To halt the drop, squeeze the glutes and hamstrings together, then envision forcing the standing leg through the floor to drive yourself back up to the standing position.
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Try 2 sets of 5 on each leg

Hamstring Curl

You will actually be able to raise your buns with this great workout from fitness guru Chris Freytag, which employs a stability ball, gliders, or simply a folded towel on a flat surface to target your glutes, hamstrings, and core.

  1. A. Lie face-up on a stability ball, gliders, or towel with your heels pushed against the top of the ball, gliders, or towel and your arms outstretched by your sides. Lift your lower back a couple of inches off the floor by pressing through your glutes.
  2. B. Lift your hips a few inches higher by pulling your heels toward your glutes.
  3. C. Return to the starting position by rolling or sliding back to stretch the legs.

Try: 3 sets of 15 reps

Single-Leg Romanian Deadlift

Single-Leg Romanian Deadlift

“The single-leg Romanian deadlift (RDL) is a great way to bulk up your thighs and glutes,” explains Nick Tumminello, CEO of Baltimore-based Performance University. Extra bonus: You may use almost any weight for this butt workout activity, including a little barbell or a kettlebell (as seen in the picture).

  1. A. Stand with your feet hip-width apart, holding a kettlebell in one hand or a set of dumbbells in both hands with the palms of your hands facing your thighs.
  2. B. While maintaining neutral spinal alignment, bend at the hips (push your hips toward the wall behind you) and allow the weight to drop towards your shins.
  3. A tiny bend in your right knee and a lift of your left leg behind you counterbalance your falling weight as you lower yourself. Transferring to your right hand is necessary if you are using a kettlebell.
  4. D. Exert pressure via the right heel to return to the upright position. Performing this exercise on the same side will help to burn out those muscles before switching sides.

Try: 3 sets of 8 to 12 reps per side

Glute-Hamstring Extension

Even if you are a seasoned glute-focused trainer, this butt-sculpting exercise is recommended by Jessica Lozano, N.C.S.A. (National Certified Strength and Conditioning Association), a certified personal trainer at the Institute of Human Performance in Boca Raton, Florida, will put your butt muscles through their paces.

This piece of exercise equipment, also known as a glute-hamstring developer (GHD), is discussed in further detail, including all of the booty-building advantages that may be obtained via its use.

  1. With your feet locked in and your quadriceps on the main pad (not your knees or hips), drop your torso until it is parallel to the floor and maintain total body stillness for one count. 2. Crossing one’s arms in front of one’s chest is acceptable.
  2. Slowly lower your body toward the floor from there. Make careful to maintain your chest and neck high and your back straight while you do so.
  3. The exercise should be performed at an even, regulated cadence. Aim for a 2- to 3-second count on the way down, and 1 to 2 seconds on the way back up.

Try: 3 sets of 10 reps