The glutes are composed of three different muscles: the gluteus maximus, gluteus medius, and gluteus minimus. In order to grow the glutes, it is important to engage all three muscles. Here are some of the best exercises that target the glutes:
Squats: Squats are a compound exercise that work your entire lower body, including your glutes. They can be done with a barbell, dumbbells, or just your bodyweight.
Lunges: Lunges are another great compound exercise that work the glutes, as well as the quads and hamstrings. They can be done with or without weights.
Deadlifts: Deadlifts primarily target the hamstrings and lower back, but they also work the glutes. They can be done with a barbell or dumbbells.
Hip thrusts: Hip thrusts specifically target the glutes and can be done with a barbell or just your bodyweight.
Glute bridges: Glute bridges are similar to hip thrusts, but are done lying on your back instead of seated. They also target the glutes.
Step-ups: Step-ups work the glutes, quads, and hamstrings. They can be done with a bench, box, or step.
Bulgarian split squats: Bulgarian split squats are a single-leg exercise that work the glutes, quads, and hamstrings. They can be done with dumbbells or just your bodyweight.
It's important to remember that growing your glutes also requires proper nutrition and consistency in your workouts as well as needing to hit all three muscle groups of the glutes. Make sure to fuel your body with enough protein and calories to support muscle growth, and aim to do these exercises regularly with progressive overload (gradually increasing weight or reps over time).
If you're wanting to grow your glutes but don't know where to begin, try out my glute program and see how it'll get you the results you want!
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