The Importance of Strong Glutes
The glutes are the strongest muscle group in the body. Not only are they important for aesthetic appeal, but strong glutes also support proper posture and pelvic alignment and prevent back and knee pain.
The glutes are also an incredibly powerful muscle group involved in motions like sprinting, leaping, twisting, and side to side movements.
This workout will target all of the glute muscles and the inner and outer thighs to stabilize the hips and improve posture. The result? You’ll look taller and leaner and achieve a more shapely derriere!
Training the Glutes
Like any muscle group, the glutes should NOT be trained every day or even consecutive days. Because resistance training causes microscopic tears in muscle fibers, rest periods are necessary to rebuild and grow the muscle.
Train the glutes at least 1-2 times a week, even up to 3 times a week, with at least 1 day of recovery in between. On those days, choose a workout that gives the glutes a break, like an upper-body resistance workout or low-intensity cardio like walking.
If you want to grow your booty for athleticism or aesthetic appeal, you must increase your weights and train with progressive overload! In other words, progress your weight selection as your strength increases to stimulate muscle growth.
First, focus on getting your form right (even if you have to use less weight) to prevent injury and use the full range of motion. Once your form is perfect, concentrate on progressing your weights to continually challenge your body to improve and prevent plateaus.
The Equipment
As you become stronger, you’ll probably need heavier weights to challenge your body and keep stimulating growth in your glutes. The weights I use at home (and the best home workout equipment purchase of my life) are the Bowflex SelectTech weights that adjust from 5-52.5 lbs.
The Workout
Complete the entire circuit 2-3 times, resting for 1 minute between circuits.
1. Romanian Deadlifts
x15 reps
- Stand up straight with your knees slightly bent.
- Hold a dumbbell in each hand in front of hips.
- Lower the weights by moving your butt back as far as you can until the weights are just below the knees.
- Return the starting position by driving the hips forward to stand up tall.
2. Weighted Glute Bridge
x20 reps
- Lie on your back with feet flat about hip-width apart and place weights on your hips.
- Drive through heels to raise hips off the floor.
- Pause at the top for 2 seconds then slowly lower back down.
- Give yourself an extra challenge by adding a resistance loop around your thighs and adding an abduction at the top of the bridge. I like THIS booty band that never slips or rolls!
3. Curtsy Lunges
x12 reps each side
- Start standing with your feet shoulder-width apart and a dumbbell in each hand.
- Initiate the movement by shifting your weight to your right foot and stepping your left foot back behind your right foot, like a curtsy, while keeping your torso facing forward.
- Descend into a lunge until your front knee is at approximately 90 degrees.
- Push back to the starting position by driving through the left heel and extend the knee and hip.
- Alternate between right and left sides (1 right + 1 left = 1 rep).
4. Weighted Donkey Kicks
x12 reps each side
- Start on all fours with hands under shoulders, knees below hips.
- Place a weight behind one knee. and squeeze to hold it in place.
- In a controlled motion, kick the leg up into the air.
- Pause at the top for a moment, then lower knee back down under hips (without touching the floor).
5. Fire Hydrants
x15 reps each side
- Start on all fours with hands under shoulders, knees below hips.
- Raise one leg out to the side, keeping your foot flexed and knee bent to 90 degrees.
- Hold at the top for a moment, then lower knee back down under hip without touching the floor.
6. Frog Pumps
x20 reps
- Lie on your back with bottoms of feet together and scoot your heels as close to your butt as possible (like a butterfly position) and place weights on your pelvic bone.
- Flatten your spine to the ground and tuck your neck into your chest.
- Bridge your hips into the air, squeezing your glutes at the top, before lowering back down.
Shop my Look
And the casual-cute athleisure looks makes transitioning from the gym, yoga, or barre class to after workout coffee, brunch, or errands easy and stylish. They also have matching High-Waisted 7/8 Leggings!
Shoes: Nike Women’s Downshifter 7
Crops: Lululemon Wunder Under Crops
I have only used Dermalmd butt enhancer serum a couple of times and so far so good. I have incorporated booty exercises into my workout routine, as well. Hard to believe I could have any result at all in such a short period of time I got bigger butt what I really want.