What are the best glute workouts ??

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siiil209
siiil209 Posts: 13 Member
in Fitness and Exercise
Hey guys ! I would really love to know what are the best glute workouts . I'm very quad dominant & i find it very hard isolating my glutes .

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  • Macy9336
    Macy9336 Posts: 694 Member
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    Mountain biking! Basically any biking where your bum is not in the saddle will scorch your glutes.
  • savzxo
    savzxo Posts: 5 Member
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    Hip thrust, donkey kicks, cable kickbacks, back extensions, glute bridges
  • CassBurgos83
    CassBurgos83 Posts: 54 Member
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    I do heavy weighted hip thrusts, glute brudges, cable pull throughs, reverse lunges, walking lunges, cable kick backs, donkey cable kick backs and DL's. I also like incorporating resistant bands. In less then 10 weeks my husband and I both could see a huge difference with my bum from Hip Thrusts alone:)
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
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    Thrust those hips with some weight!
  • Gimsteinn
    Gimsteinn Posts: 7,678 Member
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    Squats with right form should do the trick. So should lunges.
  • sarahkw04
    sarahkw04 Posts: 87 Member
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    Look at barre workouts - My barre routine has given me glutes/hamstrings that the guys in the powerlifting gym are jealous of. :)
  • SonyaCele
    SonyaCele Posts: 2,841 Member
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    another one we do for glutes is GHR also make sure your squat form is correct and you are using your glutes to power the lift, not your quads. And make sure everything you do that you have your glutes fired up that will help with isolation. , lack of glute engagement can turn a good glute exercise into a not glute exercise.
  • kmaf2018
    kmaf2018 Posts: 124 Member
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    I love to hate Bulgarian Split Squats! They are a killer but my glutes are mega sore afterwards
  • Sarah_Shapes_Up
    Sarah_Shapes_Up Posts: 76 Member
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    Everything everyone has said, and bands! I like the hip circle for activation/burn out. Also, push through your heal, not your toes when lifting. Picture your glutes squeezing every rep, and actually squeeze them! Mind-muscle connection is huge!
  • Kimo159
    Kimo159 Posts: 508 Member
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    I'd really look into the strong curves program if you want to build your glutes.
  • demoman805
    demoman805 Posts: 169 Member
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    Squats are key
  • _puedohacerlo_
    _puedohacerlo_ Posts: 21 Member
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    Ok, yesterday I did hip thrusts and split squats, and today my butt is sore! I don't normally feel my glutes after doing regular squats, so I think those exercises might be the magic ones.
  • Rushgirl82
    Rushgirl82 Posts: 223 Member
    edited March 2017
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    Regular squats do nothing for me (probably due to improper form). I'm seeing results from doing Bulgarian split squats and straight leg dead lifts and donkey kicks. The Bulgarian split squats were a struggle at first with balance. But I'm progressing nicely and my butt is getting hard and my balance has greatly improved. After a workout if I can barely sit down on the toilet I know to keep doing that work out because I know it's working!
  • PandoraGreen721
    PandoraGreen721 Posts: 450 Member
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    I prefer hip thrusts, band work, squats, straight leg deadlifts, and lunges..I actually love super setting..I'll do good mornings and transition into backward lunges.
  • ltomanek
    ltomanek Posts: 53 Member
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    07/11/2018 My Glute Day!

    Warm-up:
    - 3000 meter row (~16 mins), resistance level 10
    - Leg stretching 5 mins

    Super Sets:
    3x through with 60-90 seconds rest between each cycle
    - Side Ab Bench Roman Chair side crunches, 25 lb plate, 20 reps both sides
    - Roman Chair Back Extension, 25 lb plate, 15 reps

    3x through with 90 seconds rest between each cycle
    - Sumo Squats, 60 lb dumbbell, 15 reps
    - Bulgarian Split Squats, 20 lb dumbbell each hand, 10 reps each leg

    3x through with 60 seconds rest between each cycle
    - Donkey kicks, 10 lb dumbbell behind knee, 15 reps each let
    - Fire Hydrants, 10 lb dumbbell behind knee, 15 reps each let
    - Frog Hip Ups, 15 reps

    3x through with 60 seconds rest between each cycle
    - Single Leg RDL, 20 lb dumbbell, 10 reps each leg
    - Curtsy Lunges, 20 lb dumbbell each hand, 10 reps each leg

    This is a good place to start. I switched this up today with stair mill instead of row, and added adductor/abduction.
  • heybales
    heybales Posts: 18,842 Member
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    Best?
    What studies have shown.

    https://youtu.be/Ynjshc_LwPE

  • rileyes
    rileyes Posts: 1,404 Member
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    Strong Curves
  • hesn92
    hesn92 Posts: 5,967 Member
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    I second (third, fourth?) strong curves

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