glu·te·us ɡlo͞otēəs/ noun
Though they are the largest muscle in the body, it is easy to forget about them. After all they are behind you! But a drooping bottom is not a great look. Below are some of my favorite butt raising exercises that can be done in the gym or at home. They are very effective and much cheaper than a surgical butt lift or enhancement.
My preference is to do a focused glute workout two times a week and incorporate ongoing work through other exercises. Step mill is a great cardio option for glutes. I will often add a glute-focused exercise on my leg day and some Smith bar squats to warm up on other days.
If you have been working out for a while, use a weight that allows you to complete the exercise but feels like you are working hard. You can use dumbbells, weighted straight bars and plates. If you are new to working out, or its the first time you have done these exercises or balance is an issue, do them first with no weight until you feel confident. Slowly add weight to make the exercise more challenging. I also mix up my exercises choosing a few that I perform with a heavy weight (3 -5 sets of 8 - 10 reps) and others with a lighter weight (5 sets at 20 reps).
Final words: Focus on great form with a challenging weight and/or reps and vary the exercises. Even switching exercise order can often change the intensity.
The following require some equipment or should be done at a gym
Single Leg Deadlifts
Smith Machine Squat primary muscle is quadriceps but glutes are secondary and its one of my favorites because I can go deep with the weight without stressing my lower back.
Stiff Legged Deadlift
Ball Leg Lift for Glutes
Inverted Leg Press
Butt Blaster (Butt blasters vary depending on manufacturer. Be sure to review instruction on the equipment.)
Minimal equipment needed, can be done almost anywhere
Step Ups (Beginners should do without any weight first)
Lateral Band Squat Walk
Leg Fire Hydrants
Squat with Side Leg Lift
Weighted Curtsy Lunge (I like to alternate legs. The video here shows one leg at a time.)
Forward/ Back Lunge ( Add weight as you advance.)
Plie Squats with Calf Raise (Add a barbell across upper back to increase difficulty.)
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