Exercises to Build Glutes

Machine Hip Abduction

The hip abduction exercise works the muscles of the outer thigh and strengthens the leg muscles. Steps : 1.) Start by sitting on the machine and place your knees against the pads. 2.) Draw your abs in and abduct or move your thighs apart against the pads. 3.) Slowly return to the starting position and repeat.

Barbell Hip Thrust

Steps : 1.) To begin this exercise; start off with your body seated on the ground with your back rested upon a bench. 2.) Keep a weighted barbell above your hips as this will be your starting position. 3.) Lean your back against the bench and rest your shoulders on the top of it. 4.) Then push your hips up vertically and keep the bar rested in your pelvis region, your back and heels should support the weight of the bar. 5.) Repeat this exercise for as many repetitions as needed.

Cable Leg Kickback

Steps : 1.) Start by setting up an ankle strap or cable onto a low pulley cable machine and attaching it to one of your ankles. 2.) Stand in front of the machine and place your arms against it for support. 3.) Slowly move the weighted leg backward, extending it as far as you can, feeling a stretch in your calf and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Glute Bridge

Steps : 1.) To start this exercise; begin with your back flat on the floor and a weighted barbell above your legs. 2.) Roll the bar so that it is resting above the top of your thighs at the increase in the hip. 3.) With the bar upon your hips, extend upward with your back and heels supporting the weight of the bar. 4.) Push the bar up as high a possible then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Machine Single-Leg Press

Steps : 1.) Start by setting up a leg press machine with the amount of weight that you would like to perform and sit down on the machine placing one leg up against the foot rest. 2.) Extend your foot to release the weight off of the racks and slowly lower the weight down until your leg is at a 45-degree angle and squeeze your glutes. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Bridge

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start by lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.

Cable Hip Abduction

The hip adduction exercise helps strengthen the hip flexor and thigh muscles. Steps : 1.) Start by standing alongside a cable pulley stack and attach a cuff to the pulley near your ankle. 2.) Step away from the stack holding onto the stack for support. 3.) While standing firm on the foot not attached to the cable, slowly abduct (pull away) your cuffed ankle in front of your stabilizing leg and back. 4.) Repeat and switch ankles.

Glute Kickback (Kneeling)

Steps : 1.) To begin this exercise; start off with your knees on the floor in a kneeling push-up position. 2.) Raise your right leg until your hamstrings are parallel with your back maintaining the 90-degree level squeezing your glutes throughout the movement. 3.) Hold this position for a few seconds and return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed then switch legs.

Hip Extension (Standing)

Steps : 1.) Begin by standing and facing a wall. Position both hands on the wall for support. 2.) Stand tall throughout. Engage the core and the swing the leg backward, keeping the leg straight. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Pull Through

Steps : 1.) To begin this exercise; start off standing only a few feet from the cable machine holding the rope in between your legs just underneath your glutes. 2.) Then take the rope, keeping your knees slightly bent, pull the rope through with only the use of your hips. 3.) Refrain from using your shoulders or arms to pull. 4.) Repeat this exercise for as many repetitions as needed.

Single-Leg Glute Bridge

Steps : 1.) Begin by laying on the floor with your feet flat on the ground and knees bent. 2.) Slowly raise one leg off of the ground, pulling the knee towards your chest then extend your hip upward raising your glutes and lower body up off of the ground, still keeping your foot elevated. 3.) Extend your body up as far as possible until you feel a stretch in your glutes and hold for a few seconds. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Smith Machine Split Squat

Steps : 1.) Begin in a lunge position underneath a smith machine bar with one foot in front and one foot in the back. 2.) Release the bar off of the guides and slowly lower it until your thighs are parallel to the floor. 3.) Hold this position for a count and then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Flutter Kick

The flutter kick exercise works and strengthens the hamstrings and the muscles on the back of the thigh. Steps : 1.) Start off in a prone position on the floor, resting your forehead on your hands that are out in front of you. 2.) While keeping both legs straight, raise one leg off the floor a few inches, lower and repeat on the opposite side. 3.) As you feel more comfortable with the movement, you can pick up the speed slightly, so you're not resting between reps. It should look similar to how your feet move up and down while swimming. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your back straight throughout this exercise and hips in contact with the floor.

Bench Hip Thrust

Steps : 1.) Begin by laying with your back on a flat bench with your feet hanging off one end and grabbing the bench above your head. 2.) Keep your feet and knees together and then slowly bring them up towards the ceiling keeping them pointed straight up. 3.) While your legs are pointed straight up, thrusts your hips up off of the bench then slowly low back down to the bench. 4.) Repeat for as many reps and sets as desired.

Glute Stretch

Steps : 1.) To begin this exercise; start off flat on your back with knees bent and feet flat on the floor. 2.) Take your ankle and place in on your opposite knee. 3.) With the bottom leg, grab the knee and pull both legs as close to your chest as possible and hold for up to 15 to 30 seconds. 4.) Repeat this exercise for as many repetitions as needed.

Reverse Hyper (Flat Bench)

Steps : 1.) Begin by laying face down in a prone position on a bench with your toes touching the floor and legs extended out straight behind you. 2.) Once in position, pull your legs up towards the ceiling until you feel tension in your glutes. 3.) Hold for a two count before bringing your legs back down to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Lateral Lunge

Steps : 1.) Start by standing up straight with your feet about shoulder width apart, holding a barbell across your upper back with hands wider than your shoulders. 2.) Then take a short lateral step in one direction, sitting back while bending at one knee until you feel a stretch in your thighs. 3.) Hold onto this position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Iron Cross Stretch

Steps : 1.) Begin by laying flat on your back in a cross position so that you are forming the "T" shape, arms out to the sides and legs together. 2.) Slowly kick one leg towards the opposite hand through a rotation in your lower back and hips. 3.) Hold onto this position for 15 to 30 seconds and then repeat for as many reps and sets as desired.