10 Best Glutes Exercises for Size, Strength, and Activation

If by nature you are not rewarded with beautiful, elastic buttocks, this is not a problem, because regular exercises will help make a difference. By regularly doing the right glute exercises in the girl’s gym, you will soon achieve results. The main thing is not to be lazy.

1. SQUATS WITH A BARBELL AND DUMBBELLS

This is one of the best exercises for increasing the volume of the buttocks.
It is recommended to do them in three approaches, 10-12 times.
Use a weight that you can complete all 12 reps.
In this case, the last couple of repetitions should be given to you hard, so to speak, with the last bit of strength.
Only in this case will you be able to create microcracks in muscle fibers, starting the processes of muscle tissue growth.

 

 

2. SQUATS ON THE SMITH MACHINE

With the Smith machine, you can work out your glutes, so let your glute workout in the gym include these exercises. Such squats are similar to simple squats with a barbell, however, unlike the latter, where stabilizer muscles also work, it is isolated and works only on the gluteus maximus, gluteus maximus, and minimus.

These exercises are recommended for those who are already familiar with regular bar squats since their technique is important here. Squat deeply, placing your entire body weight on your buttocks. Do the exercise for 3 sets of 10-12 reps, just like you would for a regular squat.

3. HACK SQUATS

Also very effective squats for pumping up the buttocks. Thanks to this simulator, you can make the squat as deep as possible, and it is due to this that the gluteal muscles are pumped.

Another point is the weights that you use. With this exercise, girls should not be afraid of large weights – you will not pump, even if you really want to. It is recommended to do this exercise 3-4 sets of 10-12 times.

 

4. LUNGES WITH A BARBELL ON THE SHOULDERS

These are great glute exercises in the gym. It is recommended to do them after the barbell squat or the other exercises listed above, or after the leg press. This is explained by the fact that after a high-quality squat, microcracks have already formed in the muscle fibers, while lunges will help “finish off” the buttocks, increasing muscle tears even more, which will speed up the process of pumping up the priests.

This exercise is largely auxiliary. By itself, it does not increase muscle mass too much, but it will help to form a beautiful relief and rounded shape of the buttocks, which is what we need.

5. LUNGES WITH DUMBBELLS

This exercise can be modified, using dumbbells instead of a barbell.
Keep your arms along your torso for better balance and more weight.
Any variation of lunges should be done in 3-4 sets, alternately for each leg.

 

6. BULGARIAN LUNGES (SPLIT SQUATS)

Also great butt exercises in the gym. The difference from regular lunges is that the squat angle plays a key role in the muscle groups involved. For maximum load on the buttock, squat down, slightly pushing the flat body forward to the knee, which is in front, and take the pelvis closer to the back leg, which is on the bench.

And if you want to focus on pumping your quads, squat clearly perpendicularly, slightly bringing your knee forward, but not going over the toes. These squats help to increase the range of motion, which will have a beneficial effect on the growth of the buttocks.

It is most convenient to use dumbbells. For maximum results, do the exercise 3 sets of 12 times.

 

7. HYPEREXTENSION

This exercise is very helpful. It simultaneously helps to improve the shape of the buttocks and work out the back muscles. It can be performed in two versions: either with a round or with a straight back.

The first variation effectively pumps the buttocks and hamstrings, the second train the back extensors and the prevention of spinal diseases. For the most effective working out of the buttocks, use an additional burden – a pancake or a bar. The optimal weight for girls is 1-5 kg. Do the exercise for 2-3 sets of 10-12 reps.

 

8. BENCH PRESS

Such training of the buttocks in the gym for girls with the correct technique of execution helps to work out the buttocks with high quality. To emphasize them, spread your legs wider and position them higher on the platform.

The platform itself must be lowered relatively low, however, so that at the lowest point the pelvis does not come off the support – otherwise, you can injure your back. You can also use one leg – this will increase the load on the buttocks. But for beginners, this exercise is not suitable. It is recommended to do three sets of 10-12 times with a weight of pancakes 5-15 kg.

 

9. LYING LEG CURL ON THE EXERCISE MACHINE

This is an isolated exercise and is best done after lunges. So you can pump your muscles qualitatively, having already done the main work on them.

This exercise will help to “grind” the buttocks, to bring them to the desired shape, and also to form a beautiful relief of the hamstring.

 

10. ROMANIAN STRAIGHT-LEGGED DEADLIFT

An exercise that perfectly works not only the gluteal muscles but also the hamstrings. Helps to form a beautiful buttock relief from the side and back.

Instead of a flat line from the back to the legs, it will help to achieve a rounded shape of the buttocks and an attractive outline of the thigh. In other words, the buttocks will separate from the leg line and help form the beautiful “mound” that many want. Do three sets of 10-15 reps with extra weight.