Follow this article, because is great for anyone who wants to tone! It requires a combination of bodyweight and low weight exercises, combined into a twice-weekly split.
It should look like this: and that’s one day is dedicated to weighted movements and should be done with as heavy a weight as you can handle for reps. And the other day is volume: that’s unilateral bodyweight moves performed for extended repetitions to really feel the impact in your glutes.
If you start with weight training first, then repeat the next day. But if you start with a weighted workout, you should take a break for at least two days before doing weight training, because your body will need time to recover. So, if your glutes are a high priority and you would like to tone and lift them quicker, you need to put them in your workout first to form sure they get tons of attention.
Barbell Sumo Squat
First, load a barbell in a rack, and then step underneath it so it rests across your upper back and traps. Then you need to lift it off the rack, take several steps back and stand with your feet double hip-width apart, toes turned out.
Next, bend your knees and track them over your toes as you squat down, and then keeping your torso erect and shoulders relaxed. And when you’ve come below parallel, you need to pause a moment, then drive up powerfully until your legs come to a full extension without locking out.
You need to vary foot position with these to hit the glutes at different angles. And you need to do them with toes out, or with them straight ahead.
Weighted Glute Bridge
You need to load a barbell, then lie down on the floor and roll it up until it comes over your hips. And then grasp the bar with your hands on either side to hold it steady, And next bend your knees and place your feet about shoulder-width apart. You need to move your heels back toward your glutes as far as is comfortable and then holding the bar steady, press your hips up quickly until they are in line with your knees. Next, you need to lower slowly to the start and repeat right away.
You need to use a pad on the bar so it doesn’t dig into your hips.
Romanian Barbell Deadlift
First, hold a loaded barbell with an overhand grip and stand with your feet hip-width apart and then bend your knees slightly so they are soft, not locked. Next keeping your back flat, hinge from the waist to fold forward, and then lowering the barbell along the front of your body until it comes to mid-shin — lower if flexibility allows.
You need to reverse the move and rise up halfway, stopping when your torso comes to about 45 degrees. Then lower into the next rep.
You need to do this half-range of motion to keep constant tension on glutes and if you come all the way up, you begin to rely on your hamstrings instead.
Single-Legged Hip Thrust
You need to position your shoulders on a flat bench so they are supported. Then plant your feet about shoulder-width apart on the floor, knees bent. Then you need to lower your glutes as far as you can to begin. And then extend one leg straight out in front of you or, alternately, straight up in the air. Next, extend your upper arms to the sides along the bench for stability and then press through the heel of the working leg and lift your hips explosively up toward the sky. You need to pause a moment at the top, then slowly lower to the start and do all reps on one side before switching.
You need to keep your non-working leg still and if you use it for momentum, it will detract from the work of the glutes.
To start this exercise you need to get on all fours with your hands underneath your shoulders and your knees underneath your hips. Then shift your weight to your left side to de-weight your right leg while keeping your hips square. And then keeping your right leg bent, lift it behind you and straight up toward the ceiling, pressing the sole of your shoe skyward. Next, you need to pause a moment and squeeze before lowering to the start. You need to do all reps on one side before switching.
Just make sure your hips stay square and parallel to the ground and if you start to twist, it takes the emphasis off the glutes.
First, get on all fours with your hands underneath your shoulders and your knees underneath your hips, and then shift your weight to the right side without tilting your hips. So your left leg is de-weighted. Then keeping your knee bent, open your leg out to the side and upward, like a dog visiting a fire hydrant and you need to pause a moment at the top, then slowly lower to the start.
You’re going to be tired at this point, so you need to go slowly and really focus on the glutes. Then resist the urge to use momentum, and next squeeze hard at the top.