Whether you want to train them for looks or for function, the glutes are the powerhouse of the hips. Your glutes are the key components in the strength and power of hip extension (legs extending backwards). Let’s face it, if you aren’t training the booty, the booty isn’t going to perform for you.
PERIOD.
Glute training does NOT mean only doing banded exercises on the ground, or sitting in a boring machine. Glute training can be functional and be implemented into conditioning work. Here, we discuss exercises to target the glutes, work hinge mechanics, and build hip strength.
Step Ups
Step Ups are like hands down one of the more functional side of things for the glutes. You aren’t going to get a bunch of isolation and individual targeting, but the exercise itself will stimulate the glutes and get them pumped up. You will also get in plenty of leg development and endurance.
Exercise Example: 3 to 5 sets of 15 to 20 reps each leg
Glute Bridge
The glute bridge is an amazing tool for glute or booty development. You work the hinge movement without truly loading your spine. Focus on a slow lowering or negative phase of the lift, then press and squeeze your glute at the top.
Exercise Example: 3 sets of 15 to 20 reps
Cable Glute Pull-throughs
Yet another exercise that doesn’t kill your spine? Count me in!
Cable glute pull-throughs target the glutes and hamstrings. The range of motion depends on your hamstring flexibility and confidence in the hip hinge movement pattern. This can also be done as a regression from normal hinge work such as the deadlifts.
Exercise Example: 3 sets of 12 to 15 reps
Banded Glute Kickbacks
If banded glute kickbacks are not considered booty work, then I don’t know what is. Not only is this exercise low impact, doesn’t strain your lower back, or mess with your grip, glute kickbacks address a simple joint movement that stimulates the glutes.
Exercise Example: 3 sets of 15 to 20 reps
Lateral Lunges
Whether it be for a warm up or as a stand alone exercise, side lunges both help open up the hips, stretch the hamstrings, and stimulate the glutes. Side lunges are one of my favorite movement prep exercises for lower body, as they require a bit more stability of the knee and mobility of the hips and ankles.
Exercise Example: 3 sets of 15 to 20 reps each side
Split Stance RDL
If you haven’t caught on to the theme of the blog, most of these exercises include a hinge of some sort. That being said, I would deprive you all of a great exercise if I did not mention the split stance RDL. These bad boys could be utilized as unilateral strength, hypertrophy, or endurance work. I am a huge fan of these because they challenge our core strength, grip, balance, and mobility.
Exercise Example: 3 sets of 12 to 15 reps
Landmine Variation Sumo Stiff-legs or Squats
Honestly, this exercise can be completed so many different ways. You can use dumbells if you wish, but I simply prefer a barbell in a landmine attachment (the weird cylinder thing that you slide the end of a barbell into). I feel like using smaller weights like multiple 25s instead of 45s allow for a greater range of motion. I also prefer to use a 5 to 8 second count negative or eccentric for longer time under tension.
Exercise Example: 3 sets of 8 to 12 reps
Throw these all together into one productive glute workout, or save them in your toolbox for different days as exercises you select on your preferred workout.
Written By Hussien Jabai | NSCA CSCS
