Training your glutes is an often neglected part of bodybuilding workout routines. Adding a few glute exercise 1-3 days a week can offer substantial gains in the aesthetics department.
One key element to obtaining tight, round glutes is putting your mind into the muscle. Evidence shows that focusing on the muscle working, especially at the point of contraction, greatly increases the effectiveness of the workout. You could perform glute exercises all day and show minimal improvement if you fail to focus.
Regardless of whether your derriere is carrying extra baggage, or if there is evidence of pancake-bottom syndrome, the follow list of glute exercises are sure to get the tight, round glutes you’re seeking.
Bulgarian Split Squat
Stand about three feet in front of a bench or couch, holding either a barbell or dumbbells.
Alternatively, you could put your hands on your head. Place one foot on the bench behind you so that only your instep is on it. Lower your body until your front leg reaches ninety degrees and your back knee almost touches the ground. Drive up back off the lead leg to starting position.
Hover Squats
Sit on a high step bench, with dumbbells on shoulders. Lift off to stand, but stop midway and hover a moment before pushing all the way to standing position. As you lower back down to sit on the bench, hover again just inches away from the bench.
Hopping Side Lunge
Bend your knees into a small squat and hop as far to the right as possible, landing on your right foot. As soon as you land, hop as far to the left as possible, landing on your left foot. Keep your legs low and your torso lifted. This is similar to a skating movement, but the tons of air under your feet.
Repeat as quickly as possible, keeping your buns tight.
Hill Sprints
Running short sprints up hills or stairs will set your glutes on fire. Remember to run fast, lift your legs, and squeeze your bottom. Run for 30 seconds and walk back down to recover. Repeat 4-8 times.
Single Leg Deadlifts
Holding two heavy dumbbells by your side, lift your left foot off the floor behind you. Bend forward at the waist balancing on your right leg. Lower the dumbbells towards the floor, squeeze, then come to starting position. Do all reps on one leg before switching to the other side.
Remember, practice good form, stay mentally focused, and get tight!
“Energy and persistence conquer all things.” Benjamin Franklin