4 Great Exercises For Building Your Glutes

Great Glutes1Today, we're gonna talk about how to build up a head-turning set of glutes.

You know, the toned, fit, perky glutes that sit pretty in a set of bikini bottoms.

While the glutes are one of the most beautiful body parts of a woman, it's often the hardest to train.

That's because there are so many different body types out there. An exercise that lights up someone else's butt may not give your glutes a workout at all.

That's why it's so important to find the ones that work for you. Once you do, you'll be amazed at how fast they respond to proper training.

Below is a list of four great exercises for building a set of glutes that look great inside your bikini body bottoms.

Give these a shot and figure out which ones give you the best glute workout!

Barbell Hip Thrusts

This is one of the greatest glute builders there is.

To do this exercise:

Start by sitting on the ground with a bench just behind you. Get a loaded barbell over your legs. For comfort purposes, use padding or the fat bar.

Have the bar roll over to you so it's above your hips. Lean back against the bench. Make sure your shoulder blades are either on top or near the top.

Rock back up onto the bench so that glutes come up off the floor slightly.

Initiate the movement by squeezing your glutes hard. Maintain that squeeze throughout the set.

Drive through your feet and extend the hips upward through the bar, toward the ceiling. Your own weight must be supported by feet and shoulder blades. Extend the hips as far as you can (being sure not to hyperextend your lower back), then slowly go back to starting position. Rinse and repeat.

Goblet Squats

The goblet squat is another great exercise which builds the glutes. It’s also a lot safer and easier to learn than a barbell squat. And it may target the glutes even more effectively. It can be done with either a single dumbbell or a single kettlebell.

I like the variation in the video above because it adds a little extra core and arm work into the exercise. Plus, pausing at the bottom of the squat like that will really hit your glutes!

To do this exercise:

Stand straight while holding a dumbbell or a kettlebell close to you at chest height.

Your feet should be shoulder width apart or slightly wider. Toes pointed out about 15 degrees. This will be the starting position.

Proceed to squat between the legs until the hamstrings are on the calves. Keep the core tight, the chest and head up, and make sure the back is always straight.

Once at the bottom, pause for a second then push through your heels. Squeeze your glutes to return to starting position. Keep the abs braced and spine in neutral at all times.

Breathe in deep before you squat and start exhaling about 1/3 of the way back up. This will help keep the form tight at all times.

45 Degree Hyper/Back Raise

This is a fantastic exercise for training the glutes in hip extension. Your hamstrings and lower back will get a workout from this one as well. But to focus on the glutes you need to really squeeze them tightly throughout the set.

To do this exercise:

Put your thighs on the upper padding of the hyperextension apparatus. Hook the heels on the lip of the platform or just under the padded brace.

Cross your arms in front of you. To make it harder you can put your arms behind your head, or hold weight across your chest. This is the starting position.

Lower the body by bending at the hips until you achieve a fully flexed position. Extend the hips by trying to push your butt back as far as you can.

In a slow, controlled movement, squeeze your glutes and raise your torso to starting position as you exhale. Rinse and repeat.

Kettlebell Deadlift

The kettlebell deadlift focuses heavily on hip movement while keeping the back straight. The kettlebell deadlift will not only train your glutes but will also give your upper body a good workout.

To do this exercise:

Spread your legs slightly wider than shoulder-width apart. Hinge over by pushing your butt back as far as you can (not squat but hinge) and lowering your hands to the kettlebell.

Inhale as you prepare to lift the kettlebell/s. This also keeps your core tight and your back straight. Drive the hips forward as you raise the kettlebells. Remember to initiate by squeezing the glutes, and finish with a good squeeze at the top.

Lower the kettlebells back to starting position as you exhale. Rinse and repeat.

Wrapping it up

Strong glutes, well developed glutes look incredible in a bikini or a pair of yoga pants. And they provide your body with unbelievable power, speed, and strength. These 4 exercises will help you develop the kind of glutes that everyone is envious of!

Get started on your Bikini Body today!

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