The Most Effective Glute Exercises for a Stronger Butt

Strong Butt Exercises

Do you want to build strong, defined glutes or buttocks (AKA a butt)? Have you been trying to do so without any real results? If so, you should read this post to find out what works and what doesn’t.

A lot of people turn to cardiovascular machines such as the inclined treadmill when it comes to glute training. Many of them are under the impression that this type of exercise can target fat loss. According to studies, this is technically true. However, the amount of fat actually burned in the given area is so small that it wouldn’t even be noticeable. So such a notion is a fallacy. Instead, such a workout would promote the development of glute muscle and eliminate calories. With the right diet, this would result in general fat loss that would affect the entire body with some parts randomly losing more fat than others.

Now that that’s all cleared up, let’s talk about what exercises are the best for the glutes. Cardio exercises, such as the one mentioned, can be beneficial but weight training is also necessary to get optimal muscle building results. Note that the glute or gluteus maximus is a single muscle. Hence, there isn’t a way to only target the lower or upper parts. Also note that it’s important to exercise the hamstrings too for overall aesthetics. So without further ado, here are the exercises that you should be focusing on:

Squats: These aren’t just great for your glutes. They are great for building muscle and strength for the entire lower body. Be sure to go deep with this move since this will require the most work and thus give you the best results. Also make sure that your stance is about 135% of the width of your shoulders, since studies demonstrate that this is highly effective when it comes to muscle stimulation. One of the greatest variations of this move is known as the Bulgarian split squat. It’s kind of a hybrid between a squat and a lunge.

barbell squats

Deadlifts: These are possibly the best move ever since they target almost the entire body, but especially the glutes and hamstrings. Studies have shown that the most effective types are the sumo, Romanian, and traditional varieties. However, the traditional type gives you more range of movement, which requires more effort. Note that it’s important to squeeze the glutes when lifting the bar up for total stimulation of the muscle. It’s also important to complete a deadlift without making the following frequent mistakes: hunching shoulders, leaning back and sticking the chest out too much.
deadlift exercises

Hip Thrusts: The best types of these are the single leg, band, and barbell variations. They might seem a bit awkward or strange, but they are definitely an effective move for the glutes.
Hip Thrusts

Lunges: Many people consider these more of a leg exercise, but studies show that the glutes are definitely targeted too at the end of this movement. Both dumbbell and barbell lunges are effective. If you have knee problems, try out the reverse lunge as opposed to the conventional forward variation.
Lunges

Glute Blasters AKA Butt Blasters: This is probably the only machine type of exercise that is effective for the glutes, since it’s pretty much impossible to use free weights to mimic such a movement. FYI: free weights are usually better than exercise machines.

How to Build Your Glute Exercise Program

You should do around 2-3 glute workouts each week in order to get the best results. Mixing up repetition ranges and weight is important too. Specifically, perform some exercises at the 5-6 range (75-80% of 1 rep max), some at the 7-9 range (65-70% of 1 rm), and some at the 14-18 range (~50% of 1 rm). A third important factor is to progressively increase weight over time as you gain more strength. For a general guideline, increase barbell moves by roughly 10 pounds and dumbbell moves by about 5 pounds. For instance, if when performing the 7-9 range of the deadlift, you can do the full 9, you should increase the weight by around 10 pounds. If on the other hand, you can’t do the lower amount of the range, you should do the opposite by reducing the weight. For instance, if you increase your deadlift by 10 pounds and can only do 5 of the 9 reps, you should decrease it. A second option in this case would be to keep at it and see if you can gradually improve. A third “last ditch” option would be to go back to the original lesser weight and use it until you are able to complete a couple extra repetitions in the particular range.

When putting together the actual workout program, correct planning is important. It’s also imperative that you don’t over train. Here are two examples of good glute programs:

Twice a Week Program

Workout 1:

Warm up squats

Squats 5-6 reps X 3 sets

Romanian deadlifts 14-18 reps X 3 sets

Bulgarian split squats 7-9 reps X 3 sets

Hip thrusts 7-9 reps X 3 sets

REST a few days.

Workout 2:

Warm up deadlifts

Deadlifts 5-6 reps X 3 sets

Glute blasters 14-18 reps X 3 sets

Hip thrusts 14-18 reps X 3 sets

Barbell lunges 7-9 reps X 3 sets

Tight Butt

Three Day Program

Workout 1:

Warm up squats

Squats 5-6 reps X 3 sets

Romanian deadlifts 14-18 reps X sets

Hip thrusts 7-9 reps X 3 sets

REST a few days.

Workout 2:

Warm up deadlifts

Deadlifts 5-6 reps X 3 sets

Hip thrusts 14-18 reps X 3 sets

Barbell lunges 7-9 reps X 3 sets

REST a few days.

Workout 3:

Warm up hip thrusts

Hip thrusts 5-6 reps X 3 sets

Glute blasters 14-18 reps X 3 sets

Bulgarian split squats 7-9 reps X 3 sets

Conclusion

  If you put the info stated here in to practice, you should be on your way to stronger, more toned glutes. Remember that nutrition is part of the equation too, which also includes proper and adequate supplementation.

Which of the two glute programs mentioned are you going to try out? Why? Let us know by leaving a comment down below!

1 Comment

  • Tony Posted July 11, 2016 7:30 pm

    Most of the so called great glutes we see on ladies these days are from a Brazilian Butt lift. Pathetic. Sad. Such a sham. Show me a women with a REAL butt. With some meat on it, but toned. Heck, I can even take a few dimples (that’s sexy). Men want a woman who actually put effort in working out, because that’s the kind of woman who will put effort into your sex life, dating or/and marriage. That’s hot. Not some girl that thinks it’s easier to get liposuction and a Brazilian Butt lift. So sick of seeing fake a$$ women. Just saying.

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