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Top 5 Favorite Glute Exercises

blog Apr 17, 2024

Top 5 Favorite Glute Exercises 

Are you looking to build your glutes and achieve that dreamy booty? Well, you're in luck! In this blog post, I'm going to share my top five favorite glute exercises that are sure to help you sculpt those glutes you've always wanted.

  • 1. Bent Knee RDL

The bent knee Romanian deadlift (RDL) is a powerhouse movement to work your glutes in a lengthened or stretched position. You can perform this exercise with a barbell, trap bar, or even a cable machine, offering various variations to keep your training interesting.


  • 2. Glute-Biased Split Squat


The glute-biased split squat is an excellent exercise for targeting your glutes while maintaining stability. Try elevating your rear foot and using something to hold onto for hand support. This will allow you to concentrate on feeling the tension in your glutes rather than worrying about balance.


  • 3. Barbell Glute Bridge


The barbell glute bridge emphasizes the top portion of the hip thrust, focusing on maintaining tension and contraction in your glutes. Keep your shins vertical and emphasize hip extension and squeezing your glutes at the top of the movement.


  • 4. 45-Degree Hip Extension


To target your glutes effectively, set up for a 45-degree hip extension either on a specific machine or a modified squat rack with a barbell and hip pad. Ensure that your hip crease is above the barbell or machine to emphasize the glutes during the movement.


  • 5. Wide Arc Cable Kickback


The wide arc cable kickback is an excellent exercise to target your glute max muscle, the largest glute muscle. Focus on getting a good stretch in your glutes before kicking back into the short and contracted position.


  • Bonus 1: Deficit Reverse Lunge


Step up your glute game with the deficit reverse lunge. Stand on an elevated platform and maintain a slight forward lean to engage your glutes effectively. Keeping your shin vertical will prevent your quad muscles from taking over.


  • Bonus 2: Floating Trap Bar Deficit Deadlift


For those without a leg press machine, the floating trap bar deficit deadlift is a fantastic alternative. Elevate yourself on a plate or step so that the weight doesn't touch the floor, creating tension in your glutes in the stretched position.


Building strong and defined glutes requires a well-rounded approach to your training. Incorporate these top five favorite glute exercises and bonus movements into your routine to activate and strengthen your glutes effectively. Remember, progressive overload and proper form are key to unlocking the glute gains you desire. Get ready to showcase your biggest booty yet!

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