Glute Exercises For Women

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graphic glute exercises for women 1

Glute Exercises For Women

So you’ve been searching Pinterest and Instagram for the best glute exercises out there. You get overwhelmed with all of the fitness models who somehow get this big gorgeous butt from doing leg lifts and clam shells. Time and time you try these exercises but you see no results in the mirror. What the hell, right? Don’t worry. It’s not because you are doing the exercises wrong. It’s because those exercises straight up suck. So what are the real best glute exercises? First off, they are exercises that involve some type of weight or resistance. In order for muscle to grow, you have to take your muscle through what we fitness nerds call the overload principle. The overload principle basically states that in order for your muscle (the butt in this case) to grow, you have to force it to adapt to a strain that is above and beyond what it has previously experienced. Makes sense, right? So we need a combination of the overload principle and some kick ass exercises. Look no further, because I am about to give you the top five best glute exercises that I use with my clients to give them a strong, solid and, yes— big butt. If you want to stop looking in the mirror and seeing a small butt and start seeing a nice tight and firm rear, then plug these five exercises into your weekly routine. 1. RFE Squat to Hinge Place one foot on a bench directly behind you. You will have to adjust based on your leg length. You want to space yourself out so that when you bend your knees, you bend at 90-degree angles with both legs. Go all the way down and lightly touch your knee. After you come all the way up, keep your chest up and perform a hip hinge movement. Basically act like you are bending over to check your reflection in water. 2. Single-Leg Hip Thrust Grab a bench and sit with your butt on the ground and your shoulders resting on the bench. I tell my clients to “act like you are chilling in a hot tub”— that is where your shoulders should be placed on with regards to the bench. Straighten one leg out completely but keep your thighs lined up. Driving from the heel of your opposite leg, drive your hips to the sky and squeeze your glute and abs. Repeat on other side. 3. Elevated Lunge to Step-Up Get a 12-to 24-inch box and two dumbbells. Step one foot on the box and perform a deep lunge. At the top of the lunge, perform a step-up and kick your opposite leg forward. 4. Band Donkey Kicks Place a resistance band on a rig, pole or anything that is cemented into the ground. Take the band and place it directly on the arch of your shoe. Standing tall with your hands under your shoulders, extend your leg out and kick up toward the ceiling. Hold the top of the kick for two seconds and then slowly come back down. Repeat on both legs. 5. 1.5 Rep Squats Take a dumbbell, kettlebell, or even a barbell and perform a regular squat. Go all the way down in your squat and then come halfway up. Go back down all the way and then come all the way up. The amount of tension and time placed on your glutes will have them firing on all cylinders! Boom! Plug in these five best glute exercises into your weekly routine and end the days of looking in the mirror with a small rear. Chase It!
glute exercises for women 1

Glute Exercises For Women

Glute pump/burn is an important aspect of training. If you’re not feeling the burn, you’re leaving room on the table for glute development. This is a vital aspect of strength training for women, and is likely one of the most overlooked aspects during a workout. Leave each workout with your glutes on fire. That’s the golden rule. Write it down. Do it.
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Glute Exercises For Women

Look no further, because I am about to give you the top five best glute exercises that I use with my clients to give them a strong, solid and, yes— big butt. If you want to stop looking in the mirror and seeing a small butt and start seeing a nice tight and firm rear, then plug these five exercises into your weekly routine.
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Glute Exercises For Women

1/10 , So sick of squats? We hear you. The key to a gravity-defying backside is introducing new exercises that tone every inch of your rear. These 9 moves from the Women’s Health Big Book of Exercises target all the muscles in your glutes and hamstrings to give you a fitter, firmer butt. Get ready to look even sexier in those skinny jeans! For more great moves, get the Women’s Health Big Book of Exercises today! Marching Hip Raise 2/10 , Marching Hip Raise Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. (A) Lift one knee to your chest (B), lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth. Single-Leg Hip Raise 3/10 , Single-Leg Hip Raise Lie faceup on the floor with your left knee bent and your right leg straight. Raise your right leg until it’s in line with your left thigh. (A) Push your hips upward, keeping your right leg elevated. (B) Pause, then slowly lower your body and leg back to the start position. Complete the prescribed number of repetitions with your left leg, then switch and do the same number with your right leg. Swiss-Ball Hip Raise and Leg Curl 4/10 , Swiss-Ball Hip Raise and Leg Curl Lie faceup on the floor and place your lower legs and heels on a Swiss ball. (A) Push your hips up so that your body forms a straight line from your shoulders to your knees. (B) Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. (C) Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line. Lower your hips back to the floor. Want even more great butt-toning moves? Try this five-minute workout: Barbell Deadlift 5/10 , Barbell Deadlift Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. (A) Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. (B) Lower the bar to the floor, keeping it as close to your body as possible. Dumbbell Deadlift 6/10 , Dumbbell Deadlift Set a pair of dumbbells on the floor in front of you. Bend at your hips and knees, and grab the dumbbells with an overhand grip. (A) Without allowing your lower back to round, stand up with the dumbbells. (B) Lower the dumbbells to the floor. Single-Leg Deadlift 7/10 , Single-Leg Deadlift Grab a pair of light dumbbells and stand on your left foot. (If dumbbells make this too hard, just use your body weight.) Lift your right foot behind you and bend your knee so your right leg is parallel to the floor. (A) Bend forward at your hips, and slowly lower your body as far as you can, or until your right lower leg almost touches the floor. (B) Pause, then push your body back to the starting position. If this exercise is too difficult, let the toes of your shoe rest on the floor for balance instead of raising the foot of your non-working leg. Single-Arm Dumbbell Swing 8/10 , Single-Arm Dumbbell Swing Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length. (You can also do the exercise while holding the dumbbell with both hands.) Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the dumbbell between your legs. (A) Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position. (B) Now squat back down as you swing the dumbbell between your legs again. Swing the weight back and forth forcefully. Clamshell 9/10 , Clamshell Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. (A) Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. (B) Pause, then return to the starting position. Don’t allow your left leg to move off the floor. Dumbbell Stepup 10/10 , Dumbbell Stepup Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step and place your left foot firmly on the step, high enough that your knee is bent 90 degrees. (A) Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. (B) Lower back down until your right foot touches the floor. Complete the prescribed number of reps with your left leg, then do the same number with your right leg. See Next

Glute Exercises For Women

Glute Exercises For Women
Glute Exercises For Women
Glute Exercises For Women

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