Finding the right exercises that actually work to tone your glutes can be challenging.

Although a quick google search will display dozens upon dozens of glute movements, very few actually work as advertised. Due to this, it is crucial to have a list of glute exercises that actually work to implement into your workout regimen.

For your benefit, I’ve made your job easy. Here is a complete list of the top 10 glute movements that actually work.

 1. Squat Jump

Squat jumps are arguably the best way to target your glutes. As most exercises on this list, squat jumps also don’t require any additional weight outside of your body weight in order to do. Instead, all you need is an arms length amount of space.

In order to do a squat jump, you will start with your feet spread in an athletic position and your knees slightly bent. Once you are in a good, athletic position, lower your butt until your legs are at a 90 degree angle, and then explode up into a jump. For best results, complete three sets of 8-10 reps.

 2. Split Squat

Much like squat jumps, split jumps are a variation of the traditional squat. Also, you don’t need anything more than bodyweight to get a fantastic glute workout through split squats. With that said, be prepared for a major challenge as you learn the proper technique.

In order to do a split squat, start with your one foot on the ground and the other off the ground, preferably laid on a bench for support. After you are in position, lower your butt until you are at a 90 degree angle before coming up and straightening your leg out.

 3. Side Lunge

Although side lunges and split squats are similar there are some differences in technique. However, they do accomplish the same goal, which is toning and strengthening your glutes.

For a side lunge, you will start in an athletic stance with your hands held closely to your chest. Start by leaning to your left and lowering your left leg into a complete lunge. Explode back up into your starting position, and repeat the same process with your right leg.

 4. Skaters

Skaters, also known as side skaters, are like side lunges on steroids. Although they work the glutes in a similar manner, they add a cardio element to the workout that isn’t present with basic side lunges.

Whereas a side lunge is a slower process in which you reset after each lunge, for skaters you will lunge with your left leg, and then jump directly into a lunge with your right leg. Continue this process and try and build up as much speed as possible for best results.

 5. Step Up

Step ups are another fantastic glute movement that is certain to get your glute muscles extremely tone. One way to think of step ups is as if they were a lunge upward. Although step ups don’t require any additional weight, you will need a sturdy box to step on and off of.

For this glute movement, you will start in an athletic stance in front of your step up box, which should ideally be a few inches taller than knee level. Start by stepping onto the box with your left leg and pushing yourself up, focusing on being as explosive as possible. Repeat this process with the right leg and try and target 6-8 reps with each leg per set for best results.

 6. Walking Lunge

The difference between a side lunge and a walking lunge is buried into the title, With a walking lunge, you will take a step forward between each lunge. Similar to side lunges, walking lunges are a fantastic way to target your glutes directly, except walking lunges allow you to explode after each repetition.

For walking lunges, you will start in the same position as a side lunge, but instead of stepping sideways, you will step forward and bend your knee until the back knee is just a few inches from the ground.

 7. Single Leg Deadlift

While deadlifts in general are fantastic glute movements, a single leg deadlift takes the traditional deadlift to a whole new level. With that said, they are difficult and take some practice in order to perfect.

Similar to split squats, you will start with one foot off the ground and one planted firmly. Be sure to keep your foot that is on the ground completely straight throughout the exercise. After you are in position, lower yourself and try and get as close as possible to touching the ground, while keeping your balance as you do so. Target both legs equally and take it slow as you learn the correct technique.

 8. Glute Bridge

The glute bridge is one of the easiest ways to target your glutes in a successful manner. Since glute bridges require you to lay on the ground, be sure to use an exercise mat or lay a towel down to make a softer laying surface.

To start, you will lay down on your back with your knees up and your hands firmly on the ground by your side facing outward. After you are in position, begin by raising your butt and hips off the ground as far as you can, ensuring you keep your shoulders planted firmly on the ground as you do so. Hold the position at the top for three seconds before returning to your starting position.

 9. Hip Thrust

Hip thrusts are a more challenging variation of the glute bridge and require much more arm strength in order to successfully complete. Although they are more difficult, they are great glute movements if done correctly.

You will get into position in a similar manner as you did with glute bridges with your knees bent. However, instead of your arms laying flat on the ground, you will have them placed firmly on the ground around shoulder height and fully extended, which should lift your shoulders completely off the ground. After you are in position, raise your hips as high as you can and hold for three seconds.

 10. Leg Press

Unlike the first nine exercises in this list, leg press will require the use of weights and machinery. If you don’t own a leg press machine or have a gym membership, then skip this exercise and focus on the first nine glute movements.

In order to do a leg press, you will lay with your back against the seat and your feet placed squarely on the machine. Push as hard as you can and fully extend your legs before returning to your starting position. Be sure to adjust the weight according to your specific preferences and needs.

Posted 14th August, 2018

Ashley Beck

IG: Ashleyybeckfit_ Miami Living

13 Comments

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by Ashley Beck, 14th August, 2018

The Top 10 Glute Movements

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