Looking for the best exercises to build your glute up? Are you tired of squatting and not seeing results? Well that’s because with squats you are more likely to build your quads than glutei. But you can adjust your squats to help activate your glutei more. So we are here to share the best exercises you can do to help you achieve your glute building goal.
- Plate elevated sumo kettlebell deadlift
Stand shoulder width apart and place two plates underneath your feet, turn out your feet to a 45 degree angle. Push your hips backwards and lean the torso forwards as you being to go down. Make sure that the knees are constantly turned out and inline with the middle of the foot. Once just below parallel hold keeping all the tension through the glutes and quads.
On your way up drive your heels into the floor, lift the torso and drive the hips forward as the legs straighten. Make sure to squeeze your glutes at the top.
2. Weighted elevated lunges
Stand with both feel shoulder width apart on an elevated platform. Take a step backwards off the platform, with the standing foot begin to bend through the knee dropping the height of the body until the front leg is bent at 90 degrees or just below. As you travel down shift the weight onto the heel of the front foot and lean the torso forward as the hip travels backwards.
On the way up drive your weight through the heel, lift the torso up as you rise and drive the hip forwards squeezing the glutes.
3.Barbell hip thrusts
Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips. If you have a padded bar, or anything you can slip in between the bar and your body, it will go a long way to making the exercise more comfortable.
Lean back so your shoulders are on the bench and position the bar above your hips. Drive your hips up lifting the bar. In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them. Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.