10 Glute Exercise Ideas That Will Have Your Booty Burning
Author: Greta Beck
If you're looking to build muscle, increase strength, and improve your overall fitness level, one of the most important muscles you can work is your glutes! You can learn about all the benefits of having strong glutes here. But of course, having strong glutes is easier said than done! So I wanted to give you 10 glute exercises that may be a bit different than what you typically do! A lot of these are variations that are just a bit more targeted and are perfect for progressive overload!
Check out 10 glute burning exercises below!
1. Hip Thrust - B-Stance
B-Stance Hip Thrusts are a variation of the regular hip thrust exercise that places more emphasis on the glutes and hamstrings of one leg, while also engaging the other leg to help with stability. This exercise can help to correct muscle imbalances and improve overall strength and stability.
2. Glute Bridge - Frog Stance
Frog leg glute bridges are a variation of the regular glute bridge exercise that places more emphasis on the inner and outer thighs, as well as the glutes. This exercise can help to improve overall lower body strength and stability, while also targeting specific muscles that may be overlooked in traditional hip thrusts.
3. Belt Squat
The belt squat is a variation of the traditional barbell squat that places less stress on the lower back and can be easier on the knees. It targets the quadriceps, glutes, and hamstrings, as well as the core muscles.
The clamshell exercise is an effective exercise for strengthening the hip abductor muscles and improving hip stability.
5. Curtsy Lunge
The curtsy lunge is a variation of the traditional lunge that targets the glutes, quadriceps, hamstrings, and calves. This exercise is particularly effective for strengthening the glutes and outer thighs.
6. Donkey Kicks
The donkey kick is an effective exercise for strengthening the glutes and improving hip stability.
7. Forward Leaning Lunge
The forward-leaning lunge is a variation of the traditional lunge that places more emphasis on the glutes and hamstrings while still engaging the quadriceps and calves. By leaning forward slightly, you shift your body weight forward and engage these muscles more intensely.
8. Good Mornings
Good mornings are an effective exercise for strengthening the lower back, glutes, and hamstrings. They can be performed with bodyweight or added resistance such as weights or bands, and are often included in lower body or full-body workouts.
9. Side Lunges
Side lunges are a great exercise for building strength and mobility in the lower body, particularly in the inner and outer thighs and the glutes. They also engage the hamstrings and calves to a lesser extent.
10. Glute Bridge - Single Leg
A single-leg glute bridge is a variation of the glute bridge exercise that primarily targets one side of the gluteus maximus at a time, while also engaging the hamstrings and other stabilizer muscles.
If you are wondering how we added weight to all of these movements as seen in the photos, it's with our product the Bellabooty Belt! You can learn more about the Bellabooty Belt below or at this link! It allows you to add weight to a variety of movements and most of all, makes hip thrusts(our favorite glute exercise!) more comfortable!
Meet Your Trainer
As one of the Co-Founders of Bellabooty, Greta brings years of personal training and group fitness experience and as a certified pregnancy and postpartum fitness expert, Greta helps women in all stages of their lives find their way back to exercise, in a safe way. In addition to having years of experience as a personal trainer, she has also taught and designed hundreds of group fitness classes built around her two main training philosophy pillars - strength and mobility.
Looking for a more comfortable way to hip thrust? Then you'll love the Bellabooty Belt!
The Bellabooty Belt was created for two main reasons, to make hip thrusts more comfortable and more accessible. The Belt allows you to ditch the pain from the barbell and use whatever weight you have access too, meaning you can use dumbbells, kettlebells, and even plates!
Check out the photos to learn more about the Belt! It also includes a complete movement guide that shows 20+ movement variations that can be done with the Belt and it includes 3 free workouts to get you started!
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