Top 10 Glute Exercises to Increase Size

| August 26, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Kim Oddo, celebrity trainer to fitness stars, and IFBB figure pro – and mother of three – Cheryl Brown is here to show you how to get the shape you want with 10 glute-boosting exercises. the size.

Perform the following moves in a traditional three-set format: 15 reps on each set, resting 60-90 seconds between each set. Complete all sets of an exercise before moving on to the next glute exercise.

Exercise 1: Single Leg Deadlift

  • Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
  • Extend one leg behind you as you lean forward until your body is parallel to the ground, extending your arms toward the ground.
  • Go back to the starting position.

Exercise 2: Step-Ups

  • Stand up with a bench or step in front of you.
  • Starting with your right foot, step onto the bench, tapping your left foot lightly against the surface while keeping your weight on your right heel.
  • Lower your left foot back to the ground while keeping your right foot on the bench.

Exercise 3: Bulgarian Split Squat

  • Position yourself in a split stance with your right foot forward and your left foot elevated on a bench behind you.
  • Hold a dumbbell in each hand with your elbows close to your body.
  • Inhale and lower your left knee (back knee) toward the ground while keeping your torso upright.
  • Exhale and push your right foot (front foot) back to the ground to return to the starting position.

Exercise 4: Lateral walk with resistance ban

  • With a resistance band looped around your lower thighs, place both feet on the floor hip-width apart, making sure your knees remain in line with your toes. Looking straight ahead, flex your hips and knees, making sure your knees are in line with your toes.
  • Continue to bend your knees until your upper legs are parallel to the ground.
  • Make sure your back is at a 45-90-degree angle to your hips.
  • This is the initial position, inhale and exhale.
  • Keeping in a squat position and with your right foot on the ground, step your left foot out so that your feet are slightly shoulder-width apart, and inhale.
  • Maintaining the squat position and with your left foot on the ground, step your right foot in to return to the starting position.

Exercise 5: Banded Hip Thrust

  • Sit on the floor in front of a padded bench and place a small resistance band around your thighs, just above your knees.
  • Rest your upper back on the bench, bend your knees, and place your feet on the floor.
  • Pushing through your heels, slightly lift your butt off the ground.
  • Next, push your hips up so that your torso and thighs are parallel to the floor.
  • Go down and repeat.

Exercise 6: Glute Bridge

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Lift your hips off the ground so that your body forms a straight line from your shoulders to your knees.
  • Pause when you’re in that position, and then slowly lower your body to the ground.

Exercise 7: Globet squat

  • Stand with your feet apart and your hips turned slightly outward.
  • Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
  • Bend at the hips, knees, and ankles to lower into a squat.
  • Continue until your hips are slightly lower than your knees.
  • To rise up, push your feet back to the ground and return to the starting position.

Exercise 8: Barbell squat (back)

  • Stand with your feet hip-width apart.
  • Place the bar just above the shoulders on the trapezius muscles and hold it firmly on both sides.
  • Bend your knees, push your hips back, and lower into a squat.
  • Lower yourself until your knees form a 90-degree angle.
  • Stand up slowly without locking your knees and repeat the movement.

Exercise 9: Lateral hip raise

  • Lie on your right side on an exercise or yoga mat.
  • Make sure your head is supported by your hand.
  • Lift your left leg up as high as you can, keeping your leg straight.
  • Hold it for 1 second at the top.
  • Slowly lower your leg.

Exercise 10: Wall Squat

  • Start by standing about two feet from a wall with your back against it.
  • Slide your back down the wall until your hips and knees are bent at a 90-degree angle.
  • Keep your shoulders, upper back, and the back of your head against the wall.
  • Both feet should be flat on the ground with your weight evenly distributed.
  • Hold the position for the required time.