May 052014

I was blessed with good glutes as a teenager, most likely from years as a sprinter. As I got older, though, maintaining a perky, upside-down heart-shaped rear view became more challenging. Conventoinal advice said that squats and lunges were all I needed to build and maintain great glutes but the problem was that I was already squatting and lunging and it just wasn’t enough. Over time, I came up with this list of best glute exercises. Do them once or twice a week and see what you think.

Single-Leg Hyperextension – If you’re just starting out, you may find it easier to do these with two legs, but the single leg version gets the best results. Pause briefly at the top of the movement for best results. And make sure it’s your glutes, not your upper boady, providing the muscle as you move up and down.

Glute Bridges – Make these harder by using a barbell or doing them one leg at a time.

Lateral Band Walks – Do these at the start of your workout to prime the gluites.

Sprints – If you can do these outdoors, great, but another option is on the treadmill. Using the treadmill allows you to adjust the incline to really target the posterior chain. Try sprinting for 45 seconds and resting for anywhere from 45-90 seconds. Repeat this cycle 6-8 times. Do it at the end of your routine.

Front Squats – Front squats do an even better job than barbell (or back) squats for shaping the glutes. Don’t expect to be able to use the same weight you use on a back squat.

There’s the list. Now, does this mean you should stop squatting, lunging and deadlifting? Of course not. But include two or more of the above exercises in your routine and to see positive changes in your glutes!

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