Lots of women want to know the best exercises to work their bum (or glutes) so here are a few great exercises to get you started!
Warm up – Kick backs / Hip bridges
Many people do not know how to engage their glutes effectively when they exercise, start with some kick backs and hip bridges so you can feel them working before you start.
1 – Squats
Try to make sure you at least go past 90 degrees, keep the weight through your heels with your chest forward and head up.
2 – Deadlifts
Lifting a heavy weight off the floor requires your glutes to do a lot of work. See my previous post on deadlifts to learn how to do these safely and effectively.
3 – Weighted hip thrusts
My personal favourite! (its only number 3 because the 2 above it are more neurologically challenging). Resting a barbell with a pad on your lap, have your shoulders on a step or bench. Have your feet shoulder width apart, and keeping the weight through your heels drive your hips up squeezing your glutes as hard as possible at the top before returning down.
4 – Walking lunges
Make sure to take large steps as this activates the glutes more. Push off your front foot and step through trying to keep the back knee close to the ground.
Try this for your glute workout:
Kick backs – 3 sets of 15 on each leg
Hip bridges – 3 sets of 15
1 – Squats – 4 sets of 8-10 reps (60-90 secs rest between sets)
2 – Deadlifts – 3 sets of 12 reps (60-90 secs rest between sets)
3A – Weighted hip thrusts – 4 sets of 10
3B – Walking lunges – 4 sets of 20
(do 3A and 3B back to back before resting for 90 secs)