How To Build A Booty Busting Workout With These 7 Exercises

The first benefit of strong, well-trained glutes is obvious – they look good. But there are many other reasons why you should ensure glute exercises feature in your workouts.

The glutes play a key role in keeping your body aligned correctly, which helps you avoid injuries, and provide the power for many movements. If your day-to-day involves sitting behind a desk there’s a good chance your glutes aren’t firing as efficiently as they should.

To help you get to work on your glutes we devised this booty workout for you to do in 1, or choose the movements and incorporate them into your own workout.

Naturally, you should warm up before attempting any exercise, but if you’re about to attempt a move that will take you out of your comfort zone it’s crucial to warm up thoroughly because it’s easy to injure your glutes.

Good Morning:

How to:

Place the bar on your back in a low bar position.
Squeeze the upper back muscles tight creating a platform for the bar to sit on.
Like a hip hinge – bend forward keeping your knees slightly bent.
Keep your head down, looking down on the way down.
Bend down as deep as you can, aiming to get your chest as close to parallel to the ground as possible while still maintaining tightness in your body and a neutral spine.
Keeping the bar firmly on your back, stand back up again and repeat movement.

Low Bar Back Squat:

How to:

Holding the barbell with your hands, place the barbell on the muscles of your upper back (trapezius) and squeeze the shoulder blades together to engage the muscles of your upper back so the bar is secure.
Stand with your feet slightly wider than your shoulders and toes pointing slightly outwards, the feet must remain flat on the floor throughout the entire movement.
Keep your chest up and look straight ahead.
Squat as deep as your body will allow while still maintaining a neutral spine and perfect posture.
Stand back up and repeat the movement again.

Romanian Deadlift:

How to:

Grab the barbell with your hands positioned on the outside of your legs and pull the bar as close to your shins as possible.
Stand with your feet shoulder-width apart, ensuring your feet are firmly on the floor and the weight is distributed evenly across the whole foot throughout the entire movement.
Pick up the bar, while keeping the bar as close to your body as possible.
Hold your body tight and imagine putting your shoulder blades back and down into your back pockets.
Holding this tight position push the world away until you are standing in an upright position.
Still maintaining tightness, lower the weight back down by bending forward at the hips, move the bar back down the front of your legs as deep as you can whilst maintaining a flat back.
Pull the bar back up and repeat the movement again.

Walking Lunges With Barbell:

How to:

Pick up the dumbbells in each hand.
Begin your walking lunges by taking long strides forward 3.
Keep your shoulders back and chest up high.
Aim to lower your back knee down to the ground.

Glute Bridge:

How to:

Begin by laying down on the floor on your back.
Place your hands down by your side palms pressing down on the ground, if you would like more of a challenge, place the barbell or a weight plate across your pelvic area.
Bring your feet up to your bottom pressing your feet into the ground.
Lift your hips up high and squeeze your bottom.
Lower your hips back down and repeat the movement.

Goblet Squat:

How to:

Pick up the kettlebell or dumbbell and hold it up on your chest.
Stand with your feet slightly wider than your shoulders and toes pointing slightly outwards, the feet must remain flat on the floor throughout the entire movement.
Keep your chest up and look straight ahead.
Squat as deep as your body will allow while still maintaining a neutral spine and perfect posture.
Stand back up and repeat the movement again.

Bulgarian Lunge:

How to:

Stand with dumbbells grasped at your side, facing away from the bench. You can also use a barbell across your shoulders.
Extend leg back and place the top of the foot on the bench.
Lunge down slowly, trying to keep your knees in line with your toes, and your thighs are parallel to the floor.
Straighten your front leg and repeat.
Switch legs when you have completed your reps.