Here are more glute sculpting exercises to strengthen your glutes for better posture and balance.
Part 1 can be found by clicking here.
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Hamstring Curls
This one of the fantastic glute sculpting exercises which will literally elevate your buns. You’ll need gliders, or even a folded towel, a stability ball on a smooth surface to engage your glutes, hamstrings, and core in order to add it to your glute workouts at the gym or at home.
- Lie faceup on the stability ball, gliders, or towel, with your heels pressed into the top and your arms extended by your sides. Lift your lower back a few inches off the floor by pressing through your glutes.
- Draw your heels toward your glutes, elevating your hips a few inches higher.
- Return to the beginning position by rolling or sliding back.
Perform 3 sets of 15 reps.
One Leg Romanian Deadlift
This is an excellent booty builder.
Bonus: For this glute training activity, you may use almost any weight, such as a small to medium size kettlebell or small barbell.
- Stand with your feet hip-width apart, gripping a kettlebell or a pair of dumbbells in each hand, palms towards your thighs.
- Maintaining a neutral spine, hinge at the hips (push hips toward the wall behind the body) and allow the weight to fall onto the shins.
- To counterbalance, bend the right knee slightly and lift the left leg behind the torso while lowering. Transfer to the right hand if using a kettlebell.
- Return to standing by pressing through the right heel. A rep for one set, then switch sides and repeat.
Perform 3 sets of 8 – 12 reps on each side.
Glute-Hamstring Extensions *
You need equipment called Glute-Hamstrings Developer*.
This booty-strengthening exercise is likely to push your butt muscles.
- With feet locked in and quadriceps on the main pad and lower torso parallel to the floor and hold for 1 count. Keep your arms crossed in front of your chest.
- Lower the torso slowly toward the floor from this position. While lowering, maintain your chest and neck up and your back straight.
- Maintain a steady tempo throughout the exercise: Aim for a 2- to 3-second countdown and a 1- to 2-second count back up.
Perform 3 sets of 10 reps.
Stationary Lunge
The stationary lunge (also known as a split squat) is a traditional glute-strengthening motion for your butt workout. Furthermore, the split stance tests your equilibrium, making your glutes work even harder. Keep your front heel firmly into the ground and avoid lunging forward; instead, drop down and up out of the lunge.
- Stand with your feet together, a dumbbell in each hand. Take a large step behind the body with your left leg, elevating the left heel off the floor while keeping the majority of your weight on your right leg.
- Bend both knees slowly, lowering the body straight down until both knees form 90-degree angles, keeping the front knee in line with the ankle.
- Slowly stand back up by pushing down through the front heel.
Perform 3 sets of 15 reps per leg.
Squat Narrow-to-Wide Jump
This difficult action will get your heart rate up and train your fast-twitch muscle fibers (which aid in explosive movements) to help develop and power your booty. If you have a back or knee ailment, we recommend skipping the jump and simply stepping out and in. Alternatively, if you want to make the glute workout more difficult, consider jumping higher or quicker.
- Begin by standing with your feet slightly wider than hip-width apart, then bend your knees and sit your hips back into a low squat.
- Jump straight up with your arms until both feet are off the ground. Land softly with your feet together and sit back into a tight squat.
- Repeat the jump, landing with your feet wider the following time. Alternate between narrow and wide squat landing hops.
Perform 3 sets of 15 reps.
Plié Squat
Because of the wide stance and lifted heels, this peach-building workout not only strengthens your glutes with each rep but also works your inner thighs and calves. Keep your balance on your tippy-toes by drawing your abs in tight while squatting.
- Stand with palms squeezed together at the chest, feet twice the width of your shoulders, and toes turned out about 45 degrees.
- Raise your heels off the floor, balancing on the balls of your feet. Lower your body with your knees bent, keeping your hips beneath your shoulders and your back straight. As you bend your knees, make sure they open over, but not past, your toes.
- Return to the starting position by slowly straightening back up to standing and then lowering your heels.
Perform 3 sets of 15 reps.
Walks with the Lateral Band*
Lateral movement is essential for training your smaller stabilizing muscles as well as your larger, dominant ones. What are the advantages of including lateral movements in your glute workouts? Working out your inner thighs and glutes gets your hamstrings ready to deadlift up to 200 pounds.
- Stand with your feet hip-width apart. Wrap a resistance band around your thighs or have a dumbbell in each hand in front of you. Bend your knees, lean back into your hips, and lower your body. Maintain your back straight until your thighs are virtually parallel to the floor.
- Maintain this squat position and “walk” to the left, stepping out with your left foot and then walking to meet it with your right foot. (When “walking,” keep your feet no closer than hip-width apart.) To avoid hunching forward, keep your shoulders back and your abdominal taut.
Perform 3 sets of 15 steps in each direction.
Lunge Walking
This glute exercise, the most functional of lunge variations, strengthens your muscles similarly to how you walk and run. If this workout is too challenging, begin with forward lunges and progress to walking lunges.
- Stand with your feet together, one dumbbell using both hands in front of you or dumbbells on each shoulder. Tighten the core.
- Step forward with your left foot, bending your knees and lowering your body into a lunge. Have your knees bent at a 90-degree angle, with the front thigh parallel to the floor and the knee behind the toes.
- Exit the lunge and step your right foot in to meet your left foot. Then, using your right leg, repeat the movement. Rather than moving fast, concentrate on maintaining good form.
Perform 3 sets of 15 reps, switching legs.
Backward Leg Extension Squat
Combine this technique with your glute workout to strengthen your quads while also strengthening your booty. Make sure to seriously compress the cheeks when extending the leg back at the peak of the squat.
- Place your feet somewhat wider than your hips apart.
- Return the weight to the heels and lower into a squat.
- Return to standing, move your weight to your left foot, and contract your glutes to lift your right leg straight behind you, foot flexed.
- Return to the starting position and alternate sides.
For 30 seconds, perform as many reps as possible (A.M.R.A.P.)
Walking Squat
In this Perfetto-approved glute exercise, you’ll squat while walking backward and forward — and after 30 seconds, your quadriceps and glutes will be on fire.
- Begin in a squat with feet wider than shoulder-width apart.
- While still in a squat, step right foot forward, then left foot forward. Then, step back in the same order. Repeat.
Perform A.M.R.A.P. for 30 seconds.
Forward and Back Squat Jump
Jump squats and other explosive jumping exercises help build every muscle in your legs, especially your inner thighs, and buttocks. By incorporating them into your glute workouts, you’ll also get your heart rate up and reap some of the benefits of cardiovascular exercise.
- Begin in a squat with feet wider than shoulder-width apart.
- While still squatting, hop forward roughly a foot, then back to the starting position. Repeat.
Perform A.M.R.A.P. for 30 seconds.
Single-Leg Deadlift Hop
This butt exercise, like the single-leg Romanian deadlift, trains the hamstrings, glutes, lats, and rotator muscles unilaterally, which helps correct muscular imbalances. You’ll also get a cardio boost from the increased hop.
- A. Begin by balancing on your slightly bent right leg, with your left leg hovering off the floor.
- B. Bend at the hips and extend your left leg back to reach down and touch the floor with your left hand. (To make it more difficult, consider gripping a kettlebell with your left hand.)
- C. Drive your left knee forward to a high knee and push off your right foot to jump off the floor, landing back on the right foot and reaching down to start the next rep.
A.M.R.A.P. for 30 seconds, then swap sides and repeat with the opposite leg.
Burpee (Sumo)
In this variant, instead of springing straight into the air at the end of each rep, you’ll drop into a sumo squat – this alteration is sure to leave your core, booty, and thighs shivering.
- Begin with your feet wider than your shoulders.
- Place your hands flat on the floor inside your feet by squatting down. Return your feet to the high plank posture.
- Jump your feet forward to land outside of your hands, then raise your chest up while keeping your knees bent in a squat. Return to the original position by extending your legs.
Perform A.M.R.A.P. for 30 seconds.
Glute Adduction Bridge
Simply put, “there is nothing that works the glutes better than a good, old-fashioned bridge,” according. To target the adductor (inner thigh) muscles, hold the bridge for the full round and immediately squeeze the thighs together. This is one of the basic exercises but important in sculpting your glute.
- Begin in a bridge posture with your feet flat on the floor, your core taut, and your buttocks elevated.
- Squeeze your inner thighs by bringing your knees closer together. Return to the starting location and repeat.
Perform A.M.R.A.P. for 30 seconds.
To Conclude
Try a few of these glute sculpting exercises as a warm-up for a lower-body workout, one set of each for a circuit workout, or simply add your favorites to your regular full-body routine.
While bodyweight exercises can help sculpting your glutes, several tools and equipment we use in some of our exercises listed above will take your glute exercises to the next level.
A stability ball, tall step or glute-hamstring developer, barbell, and a set of medium or heavy dumbbells are all good additions to your glute sculpting exercises.
Are you ready to put your glutes to the test and strengthen your lower body? Learn how to develope your glute muscles so you can comfortably sit, stand, climb, and move.