The Best Strength Exercises

For stronger glutes

Putting them glutes to work


Q. Which is better for glutes squats or deadlifts?

  1. For a rounder butt: Romanian deadlifts

  2. For a fuller butt and more flexible hips: wide stance deadlifts

  3. For thicker thighs: back squats

  4. For better everything: front squats (an even better glutes exercise than back squats)

  5. For better back-legs (hamstrings): stiff legged deadlifts

  6. For a well balanced physique: standard deadlifts

  7. For a legendary butt: single leg Romanian deadlifts with a kettlebell

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How to do these exercises

Watch the Gifs

Read the instructions.

Don’t get hurt.

Bring it like a boss.

here

we

go!


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These are the best

Wide stance deadlift

What it works:

  • Everything: which is why it's awesome

Who its for:

  • Everyone who wants to lift heavy

Pros:

  • Works all the things

Cons:

  • Requires a bunch of heavy weight lifting equipment

What it does:

  • Stretches, strengthens

How to do it:

  • Like a pro

  • Get a coach: it's worth it


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Super deep squats

Deficit Squats with a kettlebell

What it works:

  • Deficit squats allow us to squat deeper than we normally would (because the kettlebell or weights would hit the floor if we weren't standing on two boxes)

Who its for:

  • people who want a great legs and glutes workout plus we must have a healthy spine

Pros:

  • Squatting deeper and engages more glutes

Cons:

  • We have to be strong, skilled at squatting, and flexible to do this exercise

  • Not really a con but definitely worth mentioning

What it does:

  • engages the gluteal muscles in the stretched position to make them firmer, tighter and stronger

How to do it:

  • As per GIF

  • Go deep


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So good these are kept secret by some trainers

Deficit squats with a weight belt

What it works:

  • Deficit squats allow us to squat deeper than we normally would (because the kettlebell or weights would hit the floor if we weren't standing on two boxes)

  • Squatting with the belt and chain takes all the weight off the arms and allows some people to squat with more weight and make more booty gains

Who its for:

  • people who want a great legs and glutes workout plus we must have a healthy spine

Pros:

  • Squatting deeper and engages more glutes

Cons:

  • We have to be strong, skilled at squatting, and flexible to do this exercise

  • Not really a con but definitely worth mentioning

What it does:

  • engages the gluteal muscles in the stretched position to make them firmer, tighter and stronger

How to do it:

  • As per GIF

  • Go deep


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Glutes on fire

Romanian deadlifts

What it works:

  • The Romanian deadlift works the entire back side of the body starting from the hands to the arms to the shoulders, down the back all the way to the ankles and the bottom of the feet

  • In the business we call that the posterior kinetic chain but you can call it your backside

  • This exercise rocks

Who its for:

  • Everyone who wants a better butt

Pros:

  • Legendary booty gains

  • Great for a bigger butt

Cons:

  • Takes practice to achieve success

What it does:

  • Glutes on fire

How to do it:

  • Like a pro

  • Get a coach: it's worth it


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For better shoulders and glutes

Romanian deadlifts with shoulder shrug combo

This exercise is identical to the Romanian deadlift: just add a shoulder shrug at the top of the movement.


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For better arms, shoulders, butt and upper back

Romanian deadlifts with bent over row and shoulder shrug combo

This exercise is identical to the Romanian deadlift: just add a:

  • Shoulder shrug at the top of the movement

  • …and…

  • A bent over row at the bottom of the movement

Note: this exercise requires a lot low back strength, core strength and arm strength.


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Classic glute strength

Weighted hip bridges

On a BOSU ball

What it works:

  • Hip Bridges are the exercise for the glutes

  • Weighted hip bridges are just harder

Who its for:

  • Engages those glutes

  • This exercises for people who want powerful hips and want to lift the big weights

Pros:

  • Build more power in the hips

Cons:

  • The setup is kind of complicated and takes a few minutes sometimes

What it does:

  • Engages those glutes and strengthens them alot

How to do it:

  • Just like a normal hip bridge except we put weight on our hips

  • Be sure to put a pad on the barbell so you don't get hip bruising

  • After your first set of hip bruises, you will always remember to use the pad


Q. Do squats target glutes?

  1. Yes

Q. Do lunges make your bum bigger?

  1. Only if you do a lot of them

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Hip bridges on a higher prop

Weighted Hip Bridges

On a weight bench

This is pretty much just like the weighted hip bridges on the bosu ball.

I'm showing this exercise because not everyone has access to a bosu ball but most people who have barbells also have weight benches in their gym.

Pros:

  • Doing this on a bench allows you to go lower and get more range of motion

Cons:

  • Doing this on a bosu ball is far more comfortable and better for our back

I prefer the bosu ball

Interesting fact: when we do bodyweight hip bridges we typically put our feet higher when (we want to make the move harder).

When we do hip Bridges with extra weight, we typically put our back higher (or the bar could fall on our face).


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Legendarily famous..

Back Squats

Always with a barbell

What it works:

  • Everything from our neck to our soles of our feet

  • Legs and glutes

Who its for:

  • People who love heavy weight lifting, and butts

Pros:

  • It just works

Cons:

  • Requires some practice to get really, really good at these

What it does:

  • Tones everything super firm

How to do it:

  • Like a pro

  • Get a coach: it's worth it


Front Squats.gif

Better than Back Squats

for the glutes

Front Squats

What it works:

  • Everything squats do

  • Plus more butt (glutes) and back legs (hamstrings)

Who its for:

  • People who want to try the more challenging exercises

  • And get the benefits

Pros:

  • Better Butt workout than back squats

Cons:

  • Requires flexible shoulders

  • Requires flexible wrists

  • Requires strong glutes, hamstrings and low backs to do this move

What it does:

  • Magic

How to do it:

  • Like a pro

  • Get a coach: it's worth it


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.