Looking for a tough and effective glute (i.e. bum lol) workout. Any suggestions?

b_dani
b_dani Posts: 26 Member
in Fitness and Exercise
I am looking for a good workout for my glutes. The aim is to tighten and increase glute muscle mass, not to lose weight. I would appreciate any suggestions.

I have seen some killer workouts involving free weights? Do i need to use free weights to get killer glutes? Any advice appreciated :)

Replies

  • DeadsAndDoritos
    DeadsAndDoritos Posts: 267 Member
    Look up "Strong Curves".
  • sardelsa
    sardelsa Posts: 9,812 Member
    sucampbeN wrote: »
    Look up "Strong Curves".

    ^This. There are 4 different programs designed by Bret Contreras in his book, three involve free weights but there is also a bodyweight program in there as well if you don't have access to a gym or weights
  • b_dani
    b_dani Posts: 26 Member
    Thanks guys. I could join a gym but...i dont know i would feel a bit self concious and it would be a bit daunting to go in there and start using free weights for the first time.

    But im guessing you will not get the same results using just your body weight?
  • b_dani
    b_dani Posts: 26 Member
    How do you add people?
  • ivanfawcettgibson
    ivanfawcettgibson Posts: 193 Member
    You don't need weights to build glutes, but they do help. Some lovely *kitten* burning exercises are: box steps. I use a dining chair with a towel so as not to dirty the upholstery. Two variations - step up with left leg, step down leading with right leg. Alternate lead leg. Step up with left, come down left leg first, so your right is weight bearing. Alternate lead leg.

    Hip thrust:
    Position your self on a sofa (couch) so you're feet are on the floor, resting your shoulders on the sofa. Drop your hips toward the floor then push them back up so you're parallel with the floor. Squeeze your glutes and hammies.

    Glute/hamstring raise.
    Lay on the floor, bend your knees so you can put your feet flat. Raise your pelvis to the ceiling and squeeze your glutes at the top.
    Make it harder by doing single leg.

    I like to do pyramid sets. 10 seconds work 10 rest, 20 seconds work, 20 secs rest, 30 secs work, 30 secs rest, back to 20, back to 10 on each exercise.

    Make these harder by using dumbbells or dumbbell plates.
  • b_dani
    b_dani Posts: 26 Member
    Great. Thanks. I will give those a try
  • jalynwatson21
    jalynwatson21 Posts: 33 Member
    Hip Thrusts all the way! Go heavy most of the time, and make sure to gradually add more weight. Stiff-legged Deadlifts are great, but make sure to squeeze the glutes instead of the hamstrings. I got my waist to hip measurements to 25 inches x38 inches by training glutes 4x a week.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    sardelsa wrote: »
    sucampbeN wrote: »
    Look up "Strong Curves".

    ^This. There are 4 different programs designed by Bret Contreras in his book, three involve free weights but there is also a bodyweight program in there as well if you don't have access to a gym or weights

    This. Join a gym, get over your fears, and build your glutes.
  • socalrunner59
    socalrunner59 Posts: 149 Member
    Second on Bret Contreras & Kelli Davis' Strong Curvers A Women's Guide to Building a Better Butt and Body

    Contreras is known as the "Glute Guy" for good reason--his approach works.

    He has an enormous amount of free information on his website. You can actually create a routine based on the information he posts.

    I've gotten excellent results using his exercises.

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