The glute workouts for women below will help you carve and kick your butt into the dream shape. This exercise targets the main muscle groups in the lower body such as the quadriceps, back, and glute using weights or without weight. So why is this important?
Because for women, there is nothing better than having a beautiful butt and tight. But to have it, some women find it difficult to build beautiful booty because this is the longest fatty place in the body.
Also, having a strong glute can make your life better. This will help you when doing weight training, prevent knee injuries, be useful for runners, and more.
If you are a beginner and want to add this exercise to your new routine. Yes, of course! This is safe for beginners. Even effective for the advanced level.
Table of Contents
What are the Best Exercises for Glutes?
The exercise below will build your booty to be stronger and sexier. So, add it to your routine and do it now!
1. Glute Bridge.
This exercise will increase core stabilization and glute strength and is useful for reducing pain in your back.
How to: First, lie on your back on the floor. Then bend your knees and lift your hips until your body forms a straight line from knee to head. Make sure your heels are straight below the knee. Next, lift your hips with tight abs so as not to make your back tense. To increase resistance to make exercise more difficult, use resistance bands around the knee, or use other fitness equipment.
2. Glute Bridge with Leg Extension.
This exercise will give a good shape to the butts. This movement can expand the opposite knee and will make a lot of work to glute on the still leg. Also, it can increase the stability of the other leg to recruit glute muscles outside the pelvis.
How to: Lie with knees bent, feet flat on the floor, and hands-on the sides of the body. Next, tighten your butts. Then lift your hips from the floor to make a straight line by straightening the shoulders, hips, and knees. Hold this position while breathing. Then straighten your right leg while keeping your thighs and knees straight. Hold for one second before repeating with the left foot. Do it in 8-10 reps each side in 3 sets.
3. Split Squat.
You can use a chair with a pair of dumbbells, or use a stability ball to increase the difficulty of the workout.
How to: Stand in front of the chair with your left foot in front and your right foot placed behind the chair. Holding a pair of dumbbells in each hand, lower your body and hips by gently bending the front legs. Make sure your front knees are parallel to your feet. To get back up, use your forefoot heels while pressing the glute.
4. Donkey Kicks.
This is one of the most popular glute workouts for women. You can add resistance bands around the knee to increase resistance and make your muscles work harder.
How to: Start with a position such as crawling and planting your palms on the floor with your back straight. Lift one leg back and up to the ceiling using your hips. Make sure your back stays straight when your feet are moved. Complete the reps as best as possible and repeat with the other leg.
This exercise is not about how far or how high your feet are lifted, but how your glute is activated during movement.
Read more: Best Beginning Bodybuilding Workout Plan
5. Side Lunges.
This exercise is great for training the Gluteus Medius which functions as a stabilizing muscle in the hip joint. Exercising your feet regularly with these movements will improve leg stability, improve body balance, strengthen thighs, and improve women’s health.
How to: Stand with feet shoulder-width apart then bend your knees and hips slightly. Place your hands in front of your chest and keep your back straight. In a controlled manner, take a lateral step to the right by extending your left leg. In this position, make sure your head and chest stay high with your back straight. To return to the starting position, use a working leg to repeat the movement. Complete in 8-10 reps with 3 sets of each side.
How to: First, place a bench or platform in front of you. With the upright body position holding the dumbbell in both hands and place your right foot on the bench. Next, use your heels to lift your body while exhaling until your left and right legs are on the bench.
Get down using your left foot and inhale and return to the starting position with both of your feet. Repeat the movement of the right foot with repetition as desired before changing with the left foot.
7. Hip Thrust.
This is one of the best moves to make your glute stronger. This will recruit the thighs and quad muscles during exercise. This exercise is like doing a heavy glute bridge or like doing a hip motion.
Hip thrust exercises can be done with weight, using a barbell or one leg by placing your upper back on a sofa or bench. Maintain chest and knee height on the same line.
How to: Sit on a bench with weights or without weights on your thighs. Next, roll the barbell over your hips. Then slowly lower your upper back down and pull your feet in the middle, just below the knee. Lift your hips with a heel push, and your weight is supported by your legs and shoulders. Stretch your hips as far as possible, then return to the starting position for repetition.
Can You Grow Your Glutes at Home?
Of course! Of the several exercises above, basically all glute workouts for women are the best. But squats and lunges are probably the two best moves you can do at home in building glutes. However, if you are really serious and motivated to shape your butts, add weight to the movement and do it right.
What Foods Make Your Butt Bigger?
Not only your abs need intake, but this also applies to your booty! To get butts, you need to increase your calorie intake because to grow muscle mass, you need more calories. Does this make you worry? Don’t be afraid, because calories are energy, not overweight.
Besides, you need protein to build muscle. You should eat protein according to your needs about 1 gram of protein per bodyweight because overeating does not grow muscle.
When talking of carbohydrates, as if you avoid it. But to make your exercise work, you need carbohydrates. At a rate of 1 or 2 grams per lb, bodyweight is right for you.
Last but not least, add healthy fats like omega-3 and 6 to help the body break down and absorb the protein you eat. How many? 0.4 grams of fat per lb bodyweight is recommended.
Some healthy foods that contain nutrients above include eggs, almonds, cashews, chickpeas, lean meat, salmon, chia seeds, brown rice, spinach, and hemp seeds.
Glute workouts for women above can make you form a beautiful butt with or without weights. What is needed now is to remain consistent and eager to really feel your thighs chiseled during practice. Also, make sure to use weight training variations. If you have equipment such as resistance bands, kettlebells, dumbbells, or ankle weight exercises to build more muscle and increase strength, use it! So, get ready to do glutes today!