Butt Exercises / Glute Exercises

The glutes consist of three major muscles...the gluteus maximus (which everybody has heard of), and two smaller muscles...the gluteus medius and gluteus minimus. For complete development, you need to work all three of them.

 

Lunges

Lunges

This exercise is one of your body's basic movement patterns, and it works the glutes (and the quads and hamstrings) very effectively. Learn optimal form here.

 

 

Bar-In-Front Split Squats

Bar-In-Front Split Squats

Target that hard-to-get-at area...the bottom "crease" of the glutes where they meet the hamstrings. This exercise looks strange but targets that spot precisely.

 

 

Bar-In-Front Walking Lunges

Bar-In-Front Walking Lunges

This version of the lunge hits the upper body very effectively as well by how you hold the weight...in front of you, sometimes resting on the thighs.

 

 

Incline Dumbbell Lunges

Incline Dumbbell Lunges

If you have knee issues, lunges can be a problem. This lunge setup allows for better action at the knee and less torque on the joint, making it doable for those with knee problems.

 

 

One-Leg Glute Deadlifts

One-Leg Glute Deadlifts

This deadlift exercises puts massive tension directly on the glutes with very MINIMAL action at the knee...perfect if you have knee problems. It also forces the glutes to work in two capacities at once, dramatically ramping up the workload.

 

 

Speedskater Squats

Speedskater Squats

Target the gluteus medius and minimus (as well as maximus) with this angled/leaning one-leg squat. It's effective as a bodyweight-only exercise and even MORE effective when you start adding weight.

 

 


Glute Exercise Tips, Tricks and Training Techniques

 

In-Set Superset of Squats and Reverse Lunges

In-Set Superset of Squats and Reverse Lunges

With this combination of two exercises, you'll work the glutes through their two primary movement patterns (squats and lunges). This will help you build larger, firmer, rounder glutes fast!

 

 

 

 

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