Best Lower Body Workout for Glutes Strength and Shape

Targeting Your Lower Glutes for Strength and Shape

Having strong, shapely glutes (your buttocks muscles) provides many functional and aesthetic benefits. The gluteal muscle group includes the gluteus maximus, gluteus medius, and gluteus minimus. Properly training these muscles can lead to improved sports performance, better posture and balance, reduced lower back pain, and an eye-catching booty!

Why Strengthen Your Lower Glutes?

Your glutes serve many important purposes. These large, powerful muscles stabilize your pelvis and trunk, allowing you to walk, run, squat and bend safely and efficiently. Weak glutes can impair balance and mobility, and contribute to injuries in the knees, hips and lower back.

Additionally, well-developed glutes give your physique a shapely contour. Our Western culture tends to focus on the aesthetic nature of a toned, muscular backside.

Anatomy of the Glutes

The gluteus maximus is the largest of the gluteal muscles, forming much of the mass of the buttocks. It originates from the posterior ilium, sacrum, and coccyx bones then inserts into the gluteal tuberosity of the femur.

Located underneath the gluteus maximus, the gluteus medius and minimus connect the ilium and greater trochanter of the femur. These smaller muscles abduct and internally rotate the hip.

Best Exercises for the Lower Glutes

While cardio exercise burns calories, strength training is necessary to build muscle. The following seven lower glute exercises engage all areas of your butt for complete development.

Barbell Hip Thrust

This exercise isolates the gluteus maximus more than any other. To perform it:

• Sit on the ground, legs extended, and place your upper back on a bench.
• Bend knees so your feet are firmly planted and position a loaded barbell across your hips.
• Squeeze glutes, drive through heels and lift hips up until body forms straight line.
• Pulse up then slowly lower back down.

Bulgarian Split Squat

This single leg move challenges your balance while working the glutes and quads. To do it:

• Hold dumbbells at sides, stand in lunge stance, one foot forward and one foot on bench.
• Bend both knees to lower into a split squat until front thigh is parallel to floor.
• Drive through front heel back to start position.
• Complete reps then switch sides.

Single Leg Hip Thrust

This isolation exercise hones in on each glute muscle individually. Follow these steps:

• Sit on floor with upper back on bench, one foot planted and opposite knee bent.
• Push through heel to lift hips and form straight line with body.
• Squeeze glute at top then lower back down with control.
• Complete then switch legs.

Weighted Donkey Kickbacks

This booty blaster can be executed on all fours. Here's how:

• Kneel on ground with hands under shoulders and knees under hips.
• With engaged core, kick one leg back without bending knee or rotating hips.
• Squeeze glute hard at the top of the move.
• Slowly return to start position.
• Repeat then switch legs.

Cable Pull Through

This dynamic exercise uses resistance cables to target the lower glutes. Follow these steps:

• Attach rope handle to low cable pulley and grasp ends of ropes.
• Stagger stance standing with one side farther from the machine.
• Hinge at hips, send hips back while lowering into a bend.
• Thrust hips forward using glutes to stand back up.

Kettlebell Swing

This explosive total body move really engages the posterior chain. Perform it by:

• Holding kettlebell handle with both hands in front of hips.
• Hinge at hips to swing kettlebell between legs.
• Driving through glutes and hamstrings to swing weight to chest height.

Barbell Glute Bridge

This ground based exercise isolates the glutes with a barbell across hips. Simply:

• Lie face up on floor, bar loaded over hips, feet planted.
• Drive through heels to lift hips up, using glutes to thrust top into bridge.
• Squeeze glutes at the top, then controlled lower down.

Program Recommendations

Aim to train glutes twice per week, allowing a day of rest between sessions. Perform 3-4 sets of 10-15 reps per exercise, using a weight that fatigues muscles by the last rep.

Progressively increase weight amounts and reduce rest periods between supersets to continually challenge muscles. Good pairing options include barbell thrusts with kettlebell swings or Bulgarian split squats with weighted kickbacks.

Be patient for glute gains! It takes 4-6 weeks of strength training for the lower body to start seeing noticeable improvements. Capture progress by taking monthly photos of glute development.

Sculpt a Strong, Sexy Backside

Incorporating moves that target all areas of the glutes into your routine will build strength and muscle for an eye-catching rear view. Train with proper form and progressive overload to transform your lower body.

Flaunt your sculpted glutes in skinny jeans or rock a powerful athletic silhouette. Strong glutes equal confidence, capability and pride in a bodacious booty!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.