Fitness
The Most-Glute-Engaging Exercises to Build Your Glutes and Butt
Have you ever promised yourself that you eventually will build your glutes and get that round, amazing butt? We have prepared a set of the most glute-engaging exercises that will shape your bum like no other.
Remember to adjust the weight to your own capabilities - with time, you will get stronger and your butt - only better!
THE CLASSIC BARBELL SQUAT
When it comes to shaping the glutes, there is probably nothing better than squats, preferably with weights - the muscles are activated significantly more hence they become bigger and firmer. If for now you can’t add any additional kilos onto your barbell, try doing it with just the bar - it will still work its magic. For every exercise, do 3 sets, 10 reps each. If you would like to really get things going, go for 3 sets, each consisting of 20 reps.
How to do it: Stand on the ground with your feet slightly wider than shoulder-width apart. If it feels more comfortable, rotate your feet a little bit outward. Make sure that the feet remain flat and stable on the floor throughout the whole exercise. Raise the bar at the back of your shoulders, retract the shoulders and straighten the spine. Take a big exhale. On an inhale, bend your knees while keeping the back straight and the feet on the ground what will make your knees get on the outer sides of your shins. On an exhale, return to the starting position.
THE ROMANIAN DEADLIFT
Many have heard about the famous deadlift, but not so many about its rebellious siblings - the Romanian deadlift. Why we are bringing it up here is the fact that in contrast to the regular deadlift, the Romanian one will really engage your glutes and the agonistic muscles. Meanwhile, the classic deadlift focuses more on the muscles on the back.
How to do it: Unlike the regular deadlift, the Romanian deadlift starts from the standing position. In order to get into it, stand firmly on the ground with your feet hip-distance apart. Bend your knees slightly, for safety. Grip the bar of the barbell almost parallel to the shins, just a little bit outside. Straighten your back and lift the barbell until your arms are straight. From there, engage your abs, retract the shoulders, straighten your back and protrude the hips to the back. On an inhale, while keeping your back straight (that is ESSENTIAL!), keep protruding the hips more to the back while lowering the bar towards the ground directly in front of your legs. On an exhale, straighten yourself up to the starting position. You should feel your glutes getting engaged.
HIP THRUSTS
Hip thrusts are equally essential and irreplaceable in building the glutes just as squats. Many swear by them not without a reason - there is no other exercise that truly maximises the tension and the metabolic stress on the glutes.
How to do it: Find an exercise bench. Put a safety pad on the middle part of the bar. Sit in front of the bench in such a way that your back is straight and the line below your shoulder blades is at the level of the surface of the bench. Widen your feet and keep them flat on the ground. Grip the bar inversely, with your fingers towards you. Stabilise the core. On an inhale, push your hips up. On an exhale, bring them down. Repeat. Remember that the movement should be initiated in your hips and glutes, not in your core or anywhere else. The rest of the body should remain unmoved and follow the moves of the hips.
DON'T FORGET ABOUT A BALANCED DIET!
While shaping your butt with exercise can be much fun, without eating wholesomely and in adequate amounts, the glutes will not grow. The rule of thumb is that you need 2-3 grams of protein per kg of body mass (ideally dry body mass without the fat) or the whole effort might turn into nothing.
To reach this goal, eat various proteins throughout the day, nonetheless don't forget to eat them post-workout and in the morning when they are metabolised the most intensively. Plus, don't neglect the great impact of carbohydrates (especially after exercise!) and the essential nutrients like vitamins, healthy fats and macro - as well as micro-elements. Maintain a balanced, rich diet and your glutes will thank you for it!