I am starting a new series on the blog where I share my top 3 favorite movements to work out a specific muscle group. I’m basic 😉 so what else would I start this series off with other than glutes?!
I kid. But really, it is my favorite muscle group to work on. Who doesn’t love their butt? I sure do. As evident by my attempted booty pics on Instagram…
But enough of that. We could all use a few booty workouts to add in to our routine, so maybe you can switch yours up with one of these!
My Top 3 Favorite Glute Workouts
1. 1-legged glute bridge on bench
Glute thrusts of all kinds have always been my #1. I like this version because you literally do not need weights or the uncomfortable bar pressing into your groin. This is coming from someone who used to regularly do glute thrusts on the smith machine with quite a bit of weight, so I promise. You will feel this.
I like to use a bench. It increases difficulty, in my opinion, but here’s how to do this with your feet on the floor. You put one foot in the air, one on the bench and raise your booty!
2. Glute kickbacks on smith machine
I admit, this one can be a little awkward because I sometimes feel my foot slipping off the bar, but I feel it more than when I do glute kickbacks or donkey kicks with cables. It definitely targets my glutes specifically and you do not need to use much weight at all.
To execute this you simply get down on all fours and do a regular glute kickback as shown here, but place your foot under the smith machine bar. Start with no weight while you get used to moving the bar off of the rack, then add 10’s as you are able.
3. Good morning squats
I like compound movements and love how good mornings specifically target my upper glutes/lower back. I definitely feel good mornings in my glutes/back more than other exercises. Adding in a squat just increases the difficulty and targets all the muscles in your legs- not specifically glutes. Be sure to tighten your glutes when you stand up and you will feel it more!
This is a movement I thought of myself, although not that profound. I’m sure it’s been done before. Simply do a good morning like this and as you stand up, go straight into a squat, then right back into a good morning, squat, etc. You get the idea.
What are your favorite glute workouts?
What muscle group would you want to see my top 3 workouts for next?