Three Exercises that Work Your Glutes Better Than Squats Do

December 19, 2017

Because if I see "Squat for a booty" one more time...

 

Okay my friends, the squat is NOT the best glute exercise. 

 

The squat is an effective lower body exercise that MOSTLY targets your quads but incorporates other muscle groups as well such as your glutes. You can also vary the degree of tension placed on your glutes based on stance width and other factors but the fact is that the glutes are never the primary target of squats.

 

If this is ruining everything you've ever thought you knew about working out, I'm sorry to be the bearer of bad news.

 

The good news is: there ARE exercises that do recruit the glutes as the main muscle working!

 

So if you do "want a booty" or want to lift and tighten the one you have, give these three a shot...

 

1.) The Glute Bridge:

 

  • Lie on your back with feet hip-width apart, toes pointing slightly out

  • Keeping your shoulders pinned to the mat, push through your heels to lift your hips thus creating a straight line from your chest to your knees.

  • Lower slowly, not allowing your butt to fully touch the ground, and repeat.

  • Exhale on the way up, inhale on the way down

  • Make sure at the top of the movement- when hips are in line with body, your knees are not shooting over your toes, if they are, walk your feet a few inches away from your body.

  • Once you've mastered doing them with feet on the ground, you can try a variation with feet elevated, as pictured.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2.) The Hip Thrust:

 

  • Begin with feet hip-width apart, toes slightly turned out, hips are just hovering off the ground and butt is close to the bench. Bench should be positioned right below your shoulder blades- elbows and arms are free.

  • Push up through your heels to lift your hips thus creating a straight line from your chest to your knees.

  • Keep your gaze between your knees and a slight pelvic tilt so that abs are engaged and back is not over-arching.

  • Lower slowly, not allowing your butt to fully touch the ground, and repeat.

  • Exhale on the way up, inhale on the way down

  • Again, make sure at the top of the movement- when hips are in line with body, your knees are not shooting over your toes, if they are, walk your feet a few inches away from your body.

  • Once you've mastered doing them with body weight only, you can hold dumbbells at your hips or a barbell across them

 

 

 

 

 

 

 

 

 

 

1.) The Frog Pump:

 

  • Lie on your back with soles of feet pressed together

  • Keeping your shoulders pinned to the mat, simultaneously push your feet together while squeezing your glutes and lifting your hips off the mat

  • Exhale on the way up, inhale on the way down- do not let butt fully touch the ground

  • This exercise is meant to be a quick burnout for the glutes so while you want to maintain control, keep your hips off the floor and think of them more as quick pulses rather than large, slow movements. 

  • Once you've mastered doing them with body weight, you can try them holding a dumbbell or two across hips

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I hope you try them and enjoy the burn! 

 

Save those squats for the quads :)

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