When you think of glute building exercises, hip thrusts, glute bridges, and romanian deadlifts most likely come to mind. But what if I told you there are some totally underrated exercises that make a BIG difference when it comes to building those glutes?
To build glutes, you want to be doing a variety of exercises that target different parts of the muscle, and keep your glutes challenged in every session. If you’re ready to spice up your exercise routine, here are my top 5 underrated exercises you should start to incorporate to grow those glutes!
Babes, this is absolutely my new FAV glute exercise at the moment. I have recently been adding this into my routine and I can tell you, it’s been a GAME-CHANGER!
Some gyms have reverse hyper machines (if your gym does, you’re super lucky!), otherwise, there are plenty of other alternatives like performing this exercise on a bench or box — which means you can do this at home too!
This exercise works the glutes in a shortened position, meaning the glutes are under the most tension at the top. Take your time performing the reps, and you will feel the burn!
Straddle Lifts are an INCREDIBLE glute exercise that you can do at the gym or at home. In fact, this exercise is a great alternative to the leg press, as the angle at the bottom of the straddle lift mimics the same angle if you were using a leg press.
The reason this exercise is so effective is because standing on the plates creates a deficit, which means there is more range of motion when you perform this movement. This ‘deficit’ means you can squat down lower to place more demand on the glutes.
Cable Step Ups
I do not see enough people doing this exercise, but you really should be! Many people do step ups holding dumbbells. It’s completely fine to do that, but by using the cable machine, you can go heavier. You hold onto the cable machine so that it isn’t hard to balance like it is when you use dumbbells!
Have a slight lean in the torso, and hinge over to feel a stretch in the glutes. Your front leg should be doing all the work, with your back leg just working to stabilize you.
Your glutes are under the most tension when you are ‘stepping down’ as this puts your glutes in a stretched position. This is why you should only lightly touch the floor with your back leg, instead of using it as momentum. Perform this exercise slow and controlled and you’ll feel it!
Good mornings are an absolute classic that people tend to forget about. In essence, good mornings are a hip hinge movement, similar to a romanian deadlift.
The goal here is to push your hips back. Your glutes will be under most tension at the bottom of the movement, so no need to squeeze your booty when you return back to the starting position. You also do not need to go too heavy with this exercise. Maintaining correct form is vital to feel this in your glutes and hamstrings. You can do this exercise with dumbbells or a barbell to make it harder.
This is one of my favorite exercises for glutes, although like many of you, I used to HATE them because all I felt was my lower back. Trust me, once your form is on point, your glutes will be fired up 🔥.
The key is to not bring your body too low, and also don’t come up too high, or you’ll be hyperextending (hence feeling it in your back). The top of the exercise (when you come up) is when your glutes are under the most tension as they are in the shortened position. You can do this exercise with bodyweight, and once you get more comfortable, can hold a weight plate to increase the difficulty.
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