Advertising
Advertising

3 Best Exercises for Glute Hypertrophy

3 Best Exercises for Glute Hypertrophy

Most people seem to think that squats are all you need to build big, strong glutes. While squats are great for glute hypertrophy, they mostly work the bottom-end of the hip hinge range of motion. During a squat, your glutes work hardest down in the hole, AKA the bottom of the squat. That means your glutes are firing most when they are being stretched.

You also need to incorporate movements where your glutes are working maximally in a contracted position. In doing so, you hit the glutes from all angles, strengthening it at all points of the hip hinge range of motion (your hip hinge is the hinge between your torso and legs).

Your glutes are stretched when you bend at the hip, folding your torso closer to your thighs. They are contracted in hyperextension when you squeeze your glutes and thrust your hips forward.

Advertising

To better understand and visualize this, simply think of your glutes as a rubber band connecting your lower back to the tops of your hamstrings. If you bend at the hip, the rubber band stretches. If you thrust your hips forward, the insertion points of the rubber band get closer together and tighten up, as muscles do when they contract.

The following 3 exercises work your glutes at the bottom, middle, and end-ranges of motion of your hip hinge. What’s special about these exercises is that you can go really heavy with them and get really strong. Mass moves mass. If you’re barbell thrusting 225 pounds, I guarantee your glutes will grow to ample proportion.

1. Barbell Hip Thrusts

This is one of the greatest glute-growing, booty-pumping exercises out there. If you want to build big, strong, shapely glutes, you better incorporate barbell hip thrusts.

Advertising

Simply load up a barbell, lie flat on the ground, and slide the barbell over your feet and knees until it rests directly above your hips — this is your starting position. Hold the barbell in place on your hips and press through your heels until your butt comes off the ground. Push the bar as high as you can until your hips are fully locked out. Return to the starting position. That’s one rep.

One set of 8 reps with heavy weight will have your glutes burning like no other. Sure you could accomplish a similar burn doing 20 glute kickbacks, but heavy weights are more fun and will really pack the mass on that behind.

2. Deadlifts

“But my bestest friend ever said deadlifts will break my back.”

Advertising

That’s true… if you do them wrong. Deadlifts are one of the best exercises for glute development because of the large load you can apply and because they are a hip-hinge dominant movement. They work your glutes most during the middle to end-ranges of the hip hinge.

Sumo deadlifts and conventional deadlifts are both extremely demanding on the glutes. The hip extension needs for each movement are nearly identical. Some will tell you otherwise, but a study was run using an EMG to compare the electrical activity in the glutes and hamstrings between the two styles. The readings for sumo and conventional deadlifts came out the same. So, for glute hypertrophy purposes, both types of deadlifts will produce similar results. My advice is to find the stance you are most comfortable in and can perform the exercise most smoothly.

That said, consult a knowledgeable and experienced lifter or personal trainer to coach you through the form queues required for a proper deadlift. I don’t want anyone breaking backs out there — only pant seams.

Advertising

3. Squats

Of course, if we’re talking about building a booty, squats have to enter the conversation.

Like I said before, squats work the bottom-range of the hip hinge. In order to fully utilize this stretch on your glutes, make sure you are squatting deep. Quarter-squatters are going to have trouble developing their glutes with squats. In fact, quarter-squatters aren’t even squatting. The crease of your hips must pass below your knees in order to perform a proper squat.

The deeper you go in your squats, the more you stretch your glutes. The more you stretch your glutes, the bigger your booty will get.

While you’ll definitely see decent results from using any of the 3 exercises above alone, implementing all 3 will give you phenomenal results. What’s most important is that these exercises allow you to work up to heavy resistance. Heavier weights stimulate your muscles more, and more muscle stimulation equals more growth.

More by this author

Drew Kocak

Online Personal Trainer / Fitness Blogger

8 foods for a flatter tummy 8 Foods For a Flatter Tummy Simple 5-Step Tutorial To Reveal Your 6-Pack Fast healthy living 100 Small Changes You Can Make To Improve Your Health 3 Best Exercises for Glute Hypertrophy How to Lose Weight by Eating Carbs

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Last Updated on December 1, 2020

10 Easy At-Home Leg Toning Workouts for Women

10 Easy At-Home Leg Toning Workouts for Women

As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

Ready to get strong? Here are the best at-home leg toning workout moves for women.

1. Bodyweight Squats

    The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

    • Stand straight with your feet shoulder-width apart and toes slightly turned out.
    • Bend at the knees until your thighs are parallel to the floor.
    • Pause for a moment and push yourself back to your original position.
    • Repeat.

    For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

    Advertising

    2. Forward Lunges

      When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

      • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
      • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
      • If possible, lightly touch the floor with your left knee.
      • Push off on your front foot to bring yourself to the starting position.
      • Repeat on the other side.

      Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

      3. Single-Leg Deadlift

        Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

        • Stand with your feet hip-width apart.
        • Hold a dumbbell in each hand with palms facing the front of your thighs.
        • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
        • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
        • Slowly return to the starting position.
        • Repeat and switch legs after doing all the reps.

        Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

        4. Jumping Jacks

        Advertising

          Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

          • Stand straight with your legs together and arms to your sides.
          • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
          • Jump back quickly, bringing yourself to the starting position.
          • Repeat.

          Start with 3 sets of 10 or more repetitions of jumping jacks.

          5. Single-Leg Calf Raise

          See the source image

            The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

            • Stand upright with your feet hip-width apart and arms on your hips.
            • Bend your left knee and bring it hip-level.
            • Lift your right heel off the ground and balance on the ball of your foot.
            • Pause for a moment and lower your heel.
            • Repeat and then switch sides.

            Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

            6. Side Lunges

              This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

              Advertising

              • Stand with your feet hip-width apart and hands clasped in front of your chest.
              • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
              • Keep your left leg straight during the process.
              • Push back and return to the starting position.
              • Repeat.

              Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

              7. Plank Leg Lifts

                Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                • Begin in a low plank position with your body straight and weight on your forearms.
                • Tighten your abs and raise your right leg, pausing for a moment.
                • Lower your right leg and do the same with your left leg.
                • Repeat.

                Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                8. Glute Bridge

                  The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                  • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                  • Squeeze your abs and glutes.
                  • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                  • Pause for a few seconds and return to the starting position.
                  • Repeat.

                  Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

                  Advertising

                  9. Step-Ups

                    If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                    • Begin standing facing a step.
                    • Place your right foot on the step and left foot on the floor.
                    • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                    • Hold this position for a moment and then return to the starting position.
                    • Repeat and switch legs.

                    Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                    10. Dumbbell Good Morning

                    How to Do Good Mornings With Perfect Form | Muscle & Fitness

                      Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                      1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                      2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                      3. Hold this position for 4-5 seconds and return to your original position.
                      4. Repeat.

                      Aim for 3 sets of 12-15 reps.

                      Final Thoughts

                      There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                      In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                      More Tips on Strengthening Your Legs

                      Featured photo credit: Sergio Pedemonte via unsplash.com

                      Reference

                      Read Next