Fitness

12 Best Glute Exercises To Shape Up Your Buttocks

by
ISSA Certified Specialist in Fitness & Nutrition
12 Best Glute Exercises To Shape Up Your Buttocks Hyderabd040-395603080 March 28, 2019

Great glute, great look! If you believe in that and always wanted to have a round, firm, and right size butt, glute exercises are surely going to help. You can get a bigger butt and shed the unnecessary extra fat from your hip area. Spend 10-20 minutes a day doing these 12 recommended exercises to give your glutes the lift they need. Read on.

12 Best Glute Exercises For Women

Before you begin exercising, you must warm up. Take 10 minutes to warm up your body properly. Here’s what you can do.

Warm-up

  • Neck tilt – 1 set of 10 reps
  • Neck circles – 1 set of 10 reps
  • Shoulder circles – 1 set of 10 reps
  • Elbow circles – 1 set of 10 reps
  • Wrist circles – 1 set of 10 reps
  • Waist circles – 1 set of 10 reps
  • Jogging on the spot – 1 minute
  • Side lunges – 1 set of 10 reps
  • High jumps – 1 set of 25 reps
  • Ankle circles – 1 set of 10 reps

Now your heart rate is up, and your muscles are awake. So, without further delay, let’s start with the butt-shaping exercises.

1. Standing Alternate Cross Kicks

Target – Abductors, adductors, and glutes.

How To Do
  1. Stand straight with your hands spread out to your side at shoulder level.
  2. Lift your right leg and try kicking it to your left hand.
  3. Place your right leg back on the floor. Lift your left leg and try kicking it to the right hand. This completes one set.
Sets And Reps

3 sets of 15 reps

2. Weighted Walking Lunges

Weighted Walking Lunges Pinit

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Target – Glutes, quadriceps, hamstrings, and lower abs.

How To Do
  1. Hold a 10-pound dumbbell or kettlebell in each hand.
  2. Stand straight with your legs shoulder-width apart. Roll your shoulders back and relax them. Push your chest up, look ahead, and engage your core. This is the starting position.
  3. Take a step forward with your right leg.
  4. Flex both your knees and lower your upper body. Do not bend forward.
  5. Stop lowering your upper body when your thighs are horizontal to the floor and perpendicular to the shin.
  6. Get back up and place your left leg beside your right leg.
  7. Place your left leg in front.
  8. Flex both your knees and lunge down.
  9. Get back up and place your right leg beside your left leg.
  10. This completes one set.
  11. Walk in a straight line or in circles like this.
Sets And Reps

2 sets of 15 reps

3. Side Lying Leg Raises

Target – Glutes, adductors, and hip flexors.

How To Do
  1. Lie down on your right, place your left hand on your waist, and rest your head on your right hand. Place your left leg on your right, keep your knees relaxed, and core engaged. This is the starting position.
  2. Lift your left leg to an angle of 45 degrees and bring it back down.
  3. Do this 10 times and then lie down on your left.
  4. Repeat the above steps. This completes one set.
Sets And Reps

3 sets of 10 reps

4. Weighted Hip Thrusts

Target – Glutes, hip flexors, quadriceps, and hamstrings.

How To Do
  1. Hold a barbell (with or without weight plates depending on your fitness level). Keep your legs shoulder-width apart, elbows close to your body, chest up, and core engaged.
  2. Sit in front of a bench and place your shoulder blades against it.
  3. Keep your knees flexed, shoulder-width apart, feet flat on the floor.
  4. Thrust your hips up so that your shoulders, pelvic region, and thighs are in the same line. Hold this pose for 2 seconds.
  5. Lower your hips.
  6. Just when you are about to touch the floor, lift your hips again.
Sets And Reps

3 sets of 10 reps

5. Squat Jumps

Squat Jumps Pinit

Shutterstock

Target – Glutes, hamstrings, quadriceps, lower abs, and calves.

How To Do
  1. Stand straight with your legs shoulder-width apart, knees soft. Keep your hands by your side, chest out, shoulders relaxed, and look straight ahead.
  2. Flex your knees, push your buttocks out, and sit down until your thighs are horizontal to the floor. Make sure your knees are not overshooting your toes.
  3. As you do so, flex your elbows, and bring your hands close to your chest.
  4. Get back up and jump. Make sure that the transition from standing up to the jump is continuous.
  5. As you jump, straighten your hands and push your hands down to your sides. This will help give you the necessary force to propel your body up.
  6. Land softly on your feet and get back into a squat position.
Sets And Reps

3 sets of 10 reps

6. Donkey Kicks

Donkey Kicks Pinit

Shutterstock

Target – Glutes, hamstrings, quadriceps, and core muscles.

How To Do
  1. Get on all fours. Make sure your elbows are directly under your shoulders and knees directly under your pelvic bones.
  2. Relax your shoulders, look straight ahead, and engage your core.
  3. Lift your right knee off the floor.
  4. Keeping your knee flexed, push your right knee up, toward the ceiling.
  5. Hold it for a second and place your knee back on the floor.
  6. Repeat this 9 times before doing the same with your left leg.
Sets And Reps

3 sets of 10 reps

7. Leg Press

Leg Press Pinit

Shutterstock

Target – Glutes, quads, hamstrings, calves, lower abs, and lower back.

How To Do
  1. Set your weights and inclination of the backrest and leg rest.
  2. Sit on the machine. Lie down and place your legs on the leg rest. Your knees will remain flexed.
  3. Hold the side handles for support.
  4. Push the leg rest and extend your legs fully.
  5. Hold it for a second and slowly flex your knees and bring the leg rest back to the starting position. Do not let to come to a halt. Push the leg rest again.
Sets And Reps

3 sets of 20 reps

8. Two-Arm Kettlebell Swing

Two-Arm Kettlebell Swing Pinit

Shutterstock

Target – Glutes, lower back, shoulders, and lats.

How To Do
  1. Hold a 12-pound kettlebell with both your hands.
  2. Stand with your feet wide apart, knees soft.
  3. Roll your shoulders back and bend down a little. Keep your neck and back in the same line. This is the starting position.
  4. Swing the kettlebell up until your hands are in line with your shoulders. Squeeze your glutes.
  5. Get back to the starting position.
Sets And Reps

3 sets of 10 reps

9. Single-Leg Deadlift

Target – Glutes, hamstrings, lower back, and shoulders.

How To Do
  1. Hold a 5-pound dumbbell in each hand.
  2. Roll your shoulders back, keep your chest up, core engaged, and look ahead.
  3. Place your right leg a little ahead of your left leg. This is the starting position.
  4. Flex your right knee slightly, bend your upper body, and lift your left leg off the floor.
  5. Lower your upper body, your hands extending straight down, and your left leg extended back.
  6. Hold this pose for a second and come back to the starting position.
  7. Do this 9 times and switch legs.
Sets And Reps

3 sets of 8 reps

10. Box Jumps

Box Jumps Pinit

Shutterstock

Target – Glutes, hamstrings, quads, and core muscles

How To Do
  1. Stand two steps behind a knee-height stable box.
  2. Keep your knees soft, shoulders rolled back, and core engaged. Flex your elbows and keep your hands close to your chest. This is the starting position.
  3. Jump and get on top of the box. You may straighten your hands and flex them back again to help propel your body onto the box.
  4. As soon as you land on the box, squat down.
  5. Jump back on the floor.
Sets And Reps

3 sets of 8 reps

11. Fire Hydrant

Fire Hydrant Pinit

Shutterstock

Target – Glutes, abductors, adductors, hip flexors, hamstrings, and lower abs.

How To Do
  1. Get on all fours. Make sure your neck and back are in a straight line. Keep your core engaged. This is the starting position.
  2. Lift your left knee off the floor and extend your leg out toward your left side.
  3. Stop when your thigh is at a 45-degree angle with the floor.
  4. Get back to the starting position.
  5. Repeat this 9 times and then do it with your right leg as well.
Sets And Reps

3 sets of 10 reps

12. Weighted Squat Pulse

Weighted Squat Pulse Pinit

Shutterstock

Target – Glutes, adductors, hip flexors, hamstrings, and quads.

How To Do
  1. Hold a 10-pound dumbbell in both hands.
  2. Stand straight with your feet wider than shoulder-width apart.
  3. Flex your knees, push your buttocks back, keep your back straight, and lower your body into a squat. Your knees must not overshoot your toes.
  4. Instead of getting back up to the starting position, pulse up and down 5 times.
  5. Get back up to the starting position.
Sets And Reps

3 sets of 5 reps

There you go – 12 amazing glute exercises that you can do at the gym or home. In no time, your buttocks will start looking shapely, your posture will improve, and your wish for a killer butt will be granted. Don’t wait – start doing these exercises today! Cheers!