Try this Glutes Workout (for All Levels)
Want to grow your glutes? Stop doing bodyweight squats and donkey kicks. Try this workout. These 5 exercise target every area of your glutes and will help you shape them.
How to Grow your Glutes: 3 Golden Rules
In order to build muscle (and this is true for any body part) you need to train often. Training your glutes two to three times a week is the optimal frequency. However, training them more often than that wouldn’t be effective as muscle grows when you let it rest after training.
2: Progressive Overload
In other words, the resistance you use needs to be challenging. The more you become used to an exercise the easier it gets. To maintain the intensity and keep building your glutes you’ll need to gradually increase the weight. For instance, if you can do 3 sets of 8 hip thrusts with 60kg, then you need to add some weight (try 65kg for one set and 60kg for 2 sets, then 65kg for 2 sets and 60kg for 1 set…. until you can do 3 sets at 65kg and you’ll try increasing again).
3: Glute activation
Glutes are lazy muscles, especially because we sit on them most of the day. This is why it’s recommended to spend at least 5 minutes activating them before getting into your glutes workout. Grab a resistance band and do some crab walking as well as bodyweight hip thrusts (with a band just above your knees). Keep going until your glutes are firing up!
The Glutes Workout You Need to Try
The first 2 exercises are compound lifts where you can go heavy (without breaking your form) then the rest is lighter isolation work.
Control the movement and pause for at least 2 seconds at the top. Here’s a video tutorial and pro tips on how to hip thrust the right way.
To build your glute strength you can do pyramid sets: reduce the number of reps per set as you increase the weight. For instance:
Set 1: 10 reps at a weight you can manage for this amount of reps
Set 2: 8 reps, adding 5 to 10kg
And so on until set #4 (4 reps)
This deadlift variation is the one that is going to target your lower body the most, especially your glutes. Here’s a video tutorial to master the sumo deadlift. Use a weight that will allow you to complete 6 to 10 reps for 3 sets.
This lunge variation will target the side of your glutes. Keep your core engaged to help with balance and go as low as you can. Perform 10 on each side and do 3 sets.
I personally prefer to have my feet elevated and to add a band above my knees for more resistance. Focus on the squeeze at the top and keep your core engaged to avoid over arching your back. 15 reps for 3 sets. Need a video tutorial? Here you go!
Keep your feet as close as you can to your bum and lift it as high as possible (keeping your core engaged).
15 reps for 3 sets.
Let me know how you find it if you give it a go!