The Best Glutes Exercises (you’ve never heard of)

dO THESE BUTT EXERCISES


sport-285773.png

How to do these exercises

Watch the Gifs

Read the instructions.

Don’t get hurt.

Bring it like a boss.

here

we

go!


hip abduction machine one.gif

For the side butt and sides of the thighs

Hip Abduction machine

Let’s make it better (see below)

What it works:

  • This exercise works the medial glute.

Who its for:

  • Beginners in the gym

Pros:

  • Easy to use

Cons:

  • Barely works a couple muscles

How to do it:

  • Sit

  • Widen the knees

  • Repeat

Let’s make it better (see below)


standing hip abduction.gif

For an amazing everything

Standing Hip Abduction at the Abduction Machine

Just do it. Your butt will thank you.

Pros: all of the benefits of the hip abduction machine (shown above) plus:

  • More flexible

  • Better thighs

  • Rounder glutes

What it works:

  • All the muscles of the Hip Abduction Machine normal version

  • All the muscles of the squat

  • More core muscles

Who its for:

  • Anyone

Pros:

  • Works more muscles than the regular hip machine

  • Greater range of motion resulting in more stretch

Cons:

  • None

How to do it:

  • Sit, set up weight, then grab the top (or sides) of the machine

  • Widen the knees

  • Beast. Mode.


leg pressdown at pullup machine best butt exercises for gluteal workout better bum tush glutes backside peachgang.gif

For Toned and Solid Glutes

Glute Press Downs on the pull-up machine

What it works:

  • Them Glutes

Who its for:

  • People who want more variety in their gym workout

Pros:

  • Works the glutes

Cons:

  • Requires a pullup machine.

  • Must already know how to use the pullup machine

  • Falling risk for people with lousy balance

What it does:

  • Engages the glutes

How to do it:

  • …As shown in the gif.

  • Notice that the glutes move backwards as the foot moves upwards. Super important.


leg lifts on leg extension machine butt workout exercise.gif

For rock-solid glutes

Leg Lifts on the Leg Extension Machine

What it works:

  • Amazing glutes (and hamstrings exercise)

Who its for:

  • People who want more variety in their workouts

  • People who want an amazing butt workout with less pressure on their low back

Pros:

  • Less pressure on the low back and less back pain

Cons:

  • None

What it does:

  • Engages the gluteals

  • Engages the hamstrings

How to do it:

  • Start with the standing leg as far forward as possible

  • Lift the pad with the other leg

  • As the leg comes up, the head moves forward

  • As the leg comes down, the other leg squats down and the knee bends

  • Repeat. All, Day.


Kneeling straight leg lifts on bench at cable machine best butt exercises for gluteal workout for women better than squats.gif

Glutes all day

Kneeling straight leg lifts

On a bench

At the cable machine

What it works:

  • All the glutes (maximus, medius and minimus)

  • Plus it works them hips!

Who its for:

  • Everyone who wants a killer butt workout

  • Especially good for women

Pros:

  • Excellent glutes exercise

  • Also works the core

Cons:

  • None (although it does require some balance to stay on the bench

What it does:

  • Makes them butts amazing

How to do it:

  • Keep the leg mostly straight

  • Lift as high as you can

  • Squeeze the glutes as you lift

  • Feel the move working


Prone reverse hyperextensions at the smith rack best butt exercises for gluteal workout for women toned bum tush backside leg lifts better than squats.gif

Only for serious butt exercisers

Smith rack reverse hyperextensions

What it works:

  • The glutes and the hips

Who its for:

  • Exercisers who are serious about their glutes

Pros:

  • Fully contracts every muscle fiber in the glutes

  • Maintains spinal flexibility

Cons:

  • Controlling the bar at the smith rack requires focus and discipline

  • It takes practice (coaching helps) to master this exercise

What it does:

  • You could bounce a quarter off Haley’s rear end right now

How to do it:

  • As shown in GIF

  • Set up on a mat

  • Put the toes against the bar

  • Have your workout partner turn the bar for you

  • Press, squeeze, lower slow, repeat

Pro tip: have your workout partner watch the bar and keep it from locking in on you while you press it


Reverse hyperextensions with a booty band best butt exercises for gluteal workout for women toned bum backside tush.gif

When you have a booty band and time to squat

Reverse hyperextensions

What it works:

  • Same as the smith rack exercise (above) but works the side of the glutes (and thighs) much, much more

Who its for:

  • Everyone who wants a workout now, but doesn’t have a smith rack near by

Pros:

  • Really firms up the glutes

  • Works the side of the hips really, really well

Cons:

  • Requires focus.

  • The more you squeeze them glutes, the more booty benefits we get.

What it does:

  • Makes them glutes firm

  • Excellent for a warmup on a legendary leg day

How to do it:

  • Lift, squeeze, repeat

  • Keep the knees wide (and the band stretched) the entire time


single leg glute press at smith rack best butt exercises for gluteal leg lift workout.gif

For a perfect butt

Kneeling glute presses.

At the smith rack.

What it works:

  • The hips and glutes

Who its for:

  • Everyone who wants to up their glutes game

Pros:

  • A little deep core muscle activation (stabilizing on the bench).

Cons:

  • Difficult to master

  • Not every gym has a smith rack

What it does:

  • Keep the hips flexible

  • Excellent for dancers

  • Great for athletes

How to do it:

  • Set up as per GIF

  • Have a partner (or personal trainer) to help manage the spinning bar

  • Place the toes on the bar

  • Press, squeeze, lower slow, repeat


glute hyperextension at smith rack best butt exercises for gluteal workout.gif

For a firm butt and more flexible spine

Glute presses.

At the smith rack.

What it works:

  • All the glutes

Who its for:

  • Everyone who wants to work them glutes!

Pros:

  • Super fun

  • Works all the glutes

  • People will ask you how to do it

Cons:

  • Set up for men is a little tricky (LOL?)

  • Doesn’t require much weight

  • Difficult to master (especially at first)

What it does:

  • Serious booty gains

How to do it:

  • Set up as per GIF

  • Have a partner (or personal trainer) to help manage the spinning bar

  • Place the toes on the bar

  • Press, squeeze, lower slow, repeat


More Exercises to come in the future


About this page:

Tucked into the mountains of far northern California (in Shasta County), is the city of Redding. This is where Dale Maynor is a personal trainer, teaching group exercise and fitness. Dale can be found on his Facebook fan page or teaching clients and classes at the Shasta Family YMCA, or the City of Redding Parks and Rec, and more.