Best exercises for glutes?

I do glute bridges on a bosun ball, either with a ball between my knees or single leg. I also do really high step ups but those probably won't be good for knees.

bbell1985 wrote: »

Squats actually aren't THE best for the butt. Barbell hip thrusts and glute bridges, cable pull throughs and kick backs, side lateral raise (or some lateral movement), good mornings, straight leg deadlift, single leg dumbbell deadlift

All this.

ETA also walking lunges are killer.

Hip thrusts, donkey kicks, deadlifts

stasia215 wrote: »

LOL I suggest going on Instagram because there are so many chicks all about the booty on there who also share their workouts to get the bubble they have and its motivating. A lot of fitness stuff gets posted on there (people love to show off)

Keep in mind many of these internet sensations are enhanced and use poses and angles to make their booty look larger. There are some legit ones but I would look to Bret Contreras instead for glute workout advice.

I wanted to add.. all the exercises above are great.. but if you are still losing/eating in a deficit they will more retain what you have/enhance the shape, not necessarily significantly grow it. Just didn't want you to get discouraged when you don't get your booty back despite all these exercises.

Goddess0921 wrote: »

Thank you, everyone!! You've all been a huge help!

sardelsa wrote: »

stasia215 wrote: »

LOL I suggest going on Instagram because there are so many chicks all about the booty on there who also share their workouts to get the bubble they have and its motivating. A lot of fitness stuff gets posted on there (people love to show off)

Keep in mind many of these internet sensations are enhanced and use poses and angles to make their booty look larger. There are some legit ones but I would look to Bret Contreras instead for glute workout advice.

I wanted to add.. all the exercises above are great.. but if you are still losing/eating in a deficit they will more retain what you have/enhance the shape, not necessarily significantly grow it. Just didn't want you to get discouraged when you don't get your booty back despite all these exercises.

I think that's really what I'm looking to do now that it's been put that way. I don't need to have a Kardashian butt. I still have enough to work with...maybe. But, it's not looking the way it needs to. Hopefully enhancing the shape of what I have left will do the trick! Thanks!!

Yea it's best to retain what you have so it's great you are starting now. Look into Strong Curves.. fantastic program that has a focus on the glutes as well as the rest of your body.

Deadlifts are great for your butt because they work the hamstring -- if those are toned, it can make a small but look bigger and more curvy. I do the stiff legged or Romanian style.

I'm not a knee expert, but can you do leg presses? Single leg presses always make my glutes SUPER sore.

Bridges and weighted donkey kicks

Hiking...on trails with lots of elevation gain. Seriously...my entire life I had a flat pancake *kitten*. I did hundred of squats, lunges, etc...all the usual suspects in an attempt to get even the slightest improvement. Nothing helped.

But I started hiking in January...just one or two hikes a week. That is the only new element of my fitness activities. Within two months I start to notice a definite improvement and it continues to improve. Don't get me wrong...it's not a J Lo *kitten* by any means (genetics would not give me that no matter what I did), but I don't want a big *kitten*. I just want a nicely curved moderate *kitten* and I am very close to that now.

Kettlebell swings, deadlifts and I agree with the comment mentioned above regarding any lateral move. People forget about that and that's how you end up with a booty that's flat on the sides or with hip dips. An easy lateral move you can do at home is a resistance band on your lower legs/ankles and step side to side.