Have you ever wished to have an awesome and well-toned butt like the models you see on the telly? Well, stop wishing and start working out your booty with these glutes exercises.
In this article, we will do a combination of bodyweight and low weight exercises combined into a twice-weekly split. It means that your one day is dedicated to weighted movements whilst the other day is for volume — bodyweight movements.
Note: You can repeat the bodyweight exercises the next day only if you started your bodyweight workout first. On the other hand, if you started off your routine with a weighted workout, consider that your body will need some time to recover.
It is advised to leave at least two days before doing the bodyweight exercise again. Since your priority is to work your glutes out and tone your butt, make sure to priorities and give a lot of attention to these exercises first, then you can train the other parts of your body.
Having the perfect outfit for this exercise is a must. You’ll want to make sure you wear your perfect workout leggings before trying out these exercises.
It’s either your leather leggings, mesh leggings or your yoga leggings! As long as they won’t ride up.
Achieve That Butt Goals with These Glute Exercises
For the weighted glute workout, follow these glute exercises routine below.
Barbell Sumo Squat (Sets = 4, Reps = 8-10)
Barbell Sumo Squat is definitely one of the perfect lower-body strength exercises that target and emphasizes the muscles of your inner thigh. As well as your glutes, calves, hamstrings, quads and hip flexors.
If you’re not comfortable doing the sumo squat with a barbell, you may do the sumo squat alone for the meantime. If you’re feeling extra and want to get more advanced, feel free to do it with a barbell.
You can watch the video footage below on how to Sumo Squat courtesy of Tessa Van Wade on YouTube.
Weighted Glute Bridge (Sets = 4, Reps = 8)
Weighted Glute Bridge is perfect for the gym-goers out there who aren’t able to squat due to back, hip, or knee pain. This exercise targets your glutes, hamstrings, lower back, and your abs.
Just like with the Barbell Sumo Squat, if you’re a beginner, you can do the glute bridge alone. Once you’re ready to add a little bit of pressure on your hips, you can now load the barbell.
You can watch the best 2 ways to do glute bridge with dumbbell down below courtesy of Critical Bench Compound on YouTube.
Romanian Barbell Deadlift (Sets = 9, Reps = 12)
One of the reasons why you should try this exercise out is it improves your flexibility, especially in your hamstrings and lower back. Not just that because it also increases the mobility in your hips due to the straighter leg position.
You don’t have to lift heavy weights to do this workout. You can start with small dumbbells and you’re good to go.
Here’s a video guide on how to do the Romanian deadlifts with dumbbells courtesy of Bella Rahbek on YouTube.
For the bodyweight glute workout, follow these glute exercises routine below.
Single-Legged Hip Thrust (Sets = 3, Reps = 15 each side)
Single-Legged Hip Thrust doesn’t just targets your glutes, but also your calves, groin, hamstrings, hip flexors, lower back and quads. If you want to strengthen and stabilizes your hips and glutes, add this exercise to your regular butt workout routine.
You can follow the steps on how to perform this exercise courtesy of Reign Fitness & Performance on YouTube.
Donkey Kick (Sets = 3, Reps 15 each side)
Donkey Kick is one of the easiest yet effective butt workouts to do. This amazing workout will not just target your glutes, but also helps to tone, tighten and strengthen your buttocks.
Here’s a short video clip on how to do the donkey kicks courtesy of LivestrongWoman on YouTube.
Fire Hydrant (Sets = 3, Reps 15 each side)
Not but not the least, to complete this routine the fire hydrant workout is a must try! This exercise is to tone and firm your butt and thighs, strengthen the hips and also to tighten your core.
You can combine this exercise with donkey kicks for a perkier backside. You can follow the fire hydrant workout below courtesy of FIT on YouTube.
Make sure to share these effective glute workouts with your friends! You can double these glute exercises to double the results.