Glute Workouts

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jcf123456
jcf123456 Posts: 22 Member
in Fitness and Exercise
What exercises are most effective for building and shaping the glutes?

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  • BeccaLoves2lift
    BeccaLoves2lift Posts: 375 Member
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    I'm starting Strong Curves this week which is a very glutes focused total body program.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
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    Another vote for strong Curves
  • lili200
    lili200 Posts: 200 Member
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    MrsBeccaM5 wrote: »
    I'm starting Strong Curves this week which is a very glutes focused total body program.

    Is it an ap? Website? Something else?
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
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    lili200 wrote: »
    MrsBeccaM5 wrote: »
    I'm starting Strong Curves this week which is a very glutes focused total body program.

    Is it an ap? Website? Something else?

    It's a training program by Bret Contreras - there is a book but you can find just the training program online
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
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    I do front squats, side squats with a cardio step, forward lunges, and donkey kicks, using light dumbbells (currently 2x12lbs for both squats, 2x10lbs for the lunges) and ankle weights (currently 6lbs) on the kicks. These exercises work glutes and thighs.
  • jdlobb
    jdlobb Posts: 1,232 Member
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    Squat till you drop
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
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    Good evening! This is a loaded question! :smiley:

    I would humbly suggest that anything from Bret Contreras and Kellie Davis would be the answer! They have a program called "Strong Curves" that works wonders for a lot of ladies.

    However, that does not ensure that this would work for you.

    What are your goals! What is your current fitness regime? What does your nutrition look like?

    The glutes (which are at least three muscles....) generally respond well to compound moves like squats and dead lifts and then isolation work like hip thrusters and ghd.

    Does this help you? At least, help you to come up with your goals?
  • psuLemon
    psuLemon Posts: 38,395 MFP Moderator
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    jcf123456 wrote: »
    What are the best exercises for the glutes?

    Follow a structured program like StrongCurves. Its based on progressive overload which ia key for growth. You may also have to go through some bulk/cut cycles to get your ideal booty.
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
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    And, ask @sardelsa what she does! LOL! Sorry, Sardelsa. Yes, it gets old. But your training success and dedication are simply inspiring.
  • moogie_fit
    moogie_fit Posts: 279 Member
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    Look up 'the glute guy's there's some really good reading to be done on the subject
  • sardelsa
    sardelsa Posts: 9,812 Member
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    CWShultz27105 wrote: »
    And, ask @sardelsa what she does! LOL! Sorry, Sardelsa. Yes, it gets old. But your training success and dedication are simply inspiring.

    Haha @CWShultz27105, appreciate it ;)

    And yes I agree with everyone ... Strong Curves...Bret Contreras and Kellie Davis know their stuff ... it is really where it's at.
    Also patience...taking the time to build your physique.. if you are looking to build up the booty, as mentioned it can take several cycles of muscle growth (and leaning out) to get there.
  • februaryice
    februaryice Posts: 23 Member
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    Following this thread. Need more toning in the hamstrings too
  • sardelsa
    sardelsa Posts: 9,812 Member
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    jdlobb wrote: »
    Squat till you drop

    What does this mean, is it a new dance ? ;)
  • middlehaitch
    middlehaitch Posts: 8,484 Member
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    sardelsa wrote: »
    jdlobb wrote: »
    Squat till you drop

    What does this mean, is it a new dance ? ;)

    I hope it won't take over YMCA at weddings :o

    (I know, I go to the wrong type of wedding.)

    Cheers, h.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
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    februaryice wrote: »
    Following this thread. Need more toning in the hamstrings too

    Do you mean bigger hammies, or shredded ones? The latter will come from losing fat... My hammies are one of my favourite bodyparts, but they're only lean when I'm around comp leanness.
  • 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

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