There are many effective exercises that can target your glutes and help you build strength and tone. If you have a gym membership at Fitness First, they have personal trainers to help you get started. But of course, you can do these exercises all on your own.
Squats
Squats are a great compound exercise that work your entire lower body, including your glutes. You can do squats with just your bodyweight, or add weight with a barbell, dumbbells, or a kettlebell.
Here’s how to perform a squat with proper form:
- Start by standing with your feet shoulder-width apart, toes pointing slightly outward.
- Engage your core muscles and keep your chest up.
- Slowly bend your knees and lower your body as if you are sitting back into a chair.
- Keep your weight on your heels and your knees behind your toes.
- Lower your body until your thighs are nearly parallel to the ground.
- Push through your heels and stand back up to the starting position.
- Repeat.
Some tips to keep in mind:
- Keep your back straight and avoid rounding your shoulders or hunching over.
- Keep your knees in line with your toes throughout the movement.
- Breathe in as you lower your body and exhale as you stand back up.
- Start with bodyweight squats and gradually add weight as you build strength and confidence in the movement.
Deadlifts
Deadlifts target your glutes, hamstrings, and lower back. They can be done with a barbell or dumbbells.
- Start by standing with your feet shoulder-width apart, toes pointing forward, and the barbell on the ground in front of you.
- Bend down and grip the barbell with your hands shoulder-width apart, using an overhand or mixed grip (one hand overhand, one hand underhand).
- Engage your core muscles and keep your chest up.
- With your back straight, push through your heels and lift the barbell off the ground.
- Keep the barbell close to your body and lift it up to hip level.
- Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight and core engaged.
- Repeat.
Some tips to keep in mind:
- Keep your back straight throughout the movement and avoid rounding your shoulders or hunching over.
- Keep your knees in line with your toes and your weight on your heels.
- Breathe in as you lift the barbell and exhale as you lower it back down.
- Start with lighter weights and gradually increase the weight as you build strength and confidence in the movement.
- As an alternative, you can also perform deadlifts using dumbbells or a kettlebell instead of a barbell.
Lunges
Lunges are a unilateral exercise that target your glutes and legs. They can be done with just your bodyweight or with added weight.
- Start by standing with your feet shoulder-width apart.
- Take a big step forward with one foot and lower your body until your front knee is bent close to 90 degrees.
- Keep your back straight and your weight on your front heel.
- Push through your front heel and stand back up to the starting position.
- Repeat on the other side by taking a big step forward with your other foot.
- Continue alternating legs for the desired number of repetitions.
Some tips to keep in mind:
- Keep your front knee in line with your toes and avoid letting it go past your toes.
- Keep your back straight throughout the movement and avoid rounding your shoulders or hunching over.
- Breathe in as you lower your body and exhale as you stand back up.
- Start with bodyweight lunges and gradually add weight as you build strength and confidence in the movement.
Hip Thrusts
Hip thrusts are a great glute isolation exercise that can be done with a barbell, dumbbells, or resistance bands.
- Start by sitting on the ground with your back against a bench or sturdy object.
- Place a barbell or dumbbell across your hips.
- Bend your knees and place your feet flat on the ground, hip-width apart.
- Keep your core muscles activated as you lift your hips off the ground.
- Squeeze your glutes.
- Lower your hips back down to the ground.
- Repeat.
Some tips to keep in mind:
- Keep your shoulders and head on the ground throughout the movement.
- Keep your knees in line with your toes and avoid letting them cave in.
- Breathe in as you lower your hips and exhale as you lift them up.
- Start with lighter weights and gradually increase the weight as you build strength and confidence in the movement.
Glute Bridges
Glute bridges are similar to hip thrusts, but can be done with just your bodyweight.
- Start by lying on your back with your knees bent and feet flat on the ground, hip-width apart.
- Engage your core muscles and lift your hips off the ground.
- Squeeze your glutes.
- Lower your hips back down to the ground.
- Repeat
Some tips to keep in mind:
- Keep your shoulders and head on the ground throughout the movement.
- Keep your knees in line with your toes and avoid letting them cave in.
- Breathe in as you lower your hips and exhale as you lift them up.
- Start with bodyweight glute bridges and gradually add weight as you build strength and confidence in the movement.
Step-Ups
Step-ups are a unilateral exercise that target your glutes and legs. They can be done with a bench or step, and can be made more challenging by adding weight.
- Start by standing in front of a bench, box, or step.
- Place one foot on the bench, with your knee bent at a 90-degree angle.
- Push through your front heel and step up onto the bench, bringing your back foot up to meet your front foot.
- Stand up straight on the bench, keeping your core engaged and your shoulders back.
- Step back down off the bench with the same foot you used to step up.
- Repeat.
Some tips to keep in mind:
- Keep your knee in line with your toes and avoid letting it go past your toes.
- Keep your back straight throughout the movement and avoid rounding your shoulders or hunching over.
- Breathe in as you step up and exhale as you step down.
- Start with a lower height bench and gradually increase the height as you build strength and confidence in the movement.
Here’s the correct way to do step ups: