Blog post
I created this blog post for a class and transformed it into a website page to effectively showcase my ability to write for a website and include photos along with steps on how to do something in particular. Creating an article or website is one of the best ways to get across to an audience who is interested in a subject and being able to do so is crucial.
Top 5 Most Effective Glute Training Exercises
​
Author: Marissa Devore
Date: February 19, 2022
​
​Whether you’re a beginner, or someone who’s just trying to find new exercises. This post will be helpful for you. I’ve been working out consistently for about 2 ½ years and weightlifting for 1. Here are 5 exercises that I’ve found over time that are staples to growing your glutes.
1. Hip Thrust
The Hip Thrust is the most effective exercise for building the glutes overall. This is a workout that you’ll want to do in the beginning because it will require the most strength. There are two common ways to do a hip thrust: with a barbell or with a dumbell.
​How to
Starting off with a dumbell is going to be the easiest, safest way for beginners. Start off by placing your upper-middle back on a short bench (12-14 in. off the ground) putting the weight on your hips and keeping your knees out at a 90 degree angle. Drive your hips down holding the weight and bring it up to create a flat back.
Keep your spine neutral and keep your back in line with your neck as you move up and down. Doing this will help prevent injury.
2. Romanian Deadlift (RDL)
The Romanian Dead Lift is a hip hinging movement used to target the glutes. This exercise is something that can also be done using different equipment. You can either use a barbell, kettlebell, or dumbbells.
​
How to
Start by standing with your feet shoulder width apart. The goal is to push the hips back as far as possible while slightly bending your knees and come back up lifting the weight using your glutes.
In order to target the glutes, it’s essential to flatten your back to protect it and keep It in line with your neck. Think of this like holding a tennis ball with your chin to your neck. Doing this will help prevent injury.
3. Step-Ups
The Step-Up is a very effective exercise for glute training. You can use dumbbells for this exercise. Another piece of equipment you’ll need is a very sturdy bench that’s not too tall. (12-16 in. off the ground) You can complete this exercise by using just body weight or dumbbells, whatever you’re comfortable with.
​How to
The goal of this exercise is to use the leg on the bench to completely bring yourself up without kicking off from the other leg on the ground. Keep doing this while keeping tension in the glute. Make sure you don’t kick off the floor with the other foot, use the leg on the bench to lift you up.
4. Bulgarian Split Squats
The Bulgarian Split Squat is another glute isolating movement. It requires two things, a bench and dumbbells. You can use either 1 or 2, whatever you’re comfortable with.
​
How to
Start by facing away from the bench and place the top of your foot on the bench behind you. Step out about 2 feet in front of you with the other foot and drive your knee down and back and up again to target the glutes.
The key is to get the movement right before doing heavy weight to prevent injury.
5. Leg Press
The leg press is a great glute and quad movement. It’s an essential leg exercise overall. There is a machine in pretty much every public gym for completing this exercise.
​
How to
Make sure your back and legs are positioned properly in the seat. Place both of your feet close together and close to the top of the plate. Sit up straight with your back against the seat and press the plate as hard as possible choosing your desired weight.
Make sure your knees are always slightly bent to prevent injury.
Common Questions
“But the weight makes my hands hurt”
Something that I like to tell beginners is that you’re much stronger than you think. I recommend getting a pair of lifting gloves or lifting grips so you can maximize the weight you can lift. Grip strength doesn’t necessarily equal physical strength.
“How heavy should I be lifting?”
When deciding what weight to choose, start lighter and focus on form. Your form is what’s going to take you further and make it possible to gain the most strength over time.
​
“How many times do I repeat each exercise?”
When it comes to how many repetitions of each exercise, I would suggest to start off with around 8 repetitions of each exercise 3-4 times. (This is often called “3 sets of 8 reps”)
Over time you’ll be able to lift more and more weight. When your goal is to grow your glutes, it’s essential to focus on progressive overload which means going up in weight over a period of time. By sticking to the same exercises 2-3x a week and eating enough protein, you will see progress in your glutes.