Developing Those Glutes

When you think about the largest muscle in your body, you may not immediately think about your butt. However, the large muscle group responsible for moving your hips and thighs as well as aiding in posture and other important body functions are your glutes. 

Not only do they help you sit, stand, and climb, but your glutes are one of the body’s most prominent features. Is it any wonder that you want them to be functional and look good as well?

Choosing the best exercises for your glutes means that you don’t have to spend all day at the gym. To maximize your time, give these five exercises a try. 

1. The Squat

The squat is among the best glute exercises for beginners. It is easy to do almost anywhere and the simplest forms don’t require any equipment.

To start, stand with your feet hip-width apart. Picture a chair behind you as you start to lower yourself down, pushing your hips back behind you. Aim for an almost 90-degree angle with your legs and press your heels into the floor.

As you push yourself back to a standing position, make sure you squeeze your glutes or butt muscles. Straighten before dropping back down. 

The squat has many variations ranging from simple to intense. Consulting a professional for the correct form and what modifications work best for you will help as you learn how to exercise your glutes.

2. Glute Bridge

Also among the best exercises for the butt is the glute bridge. Glute bridges look easy because you are laying down, but if done properly, you will feel the work almost immediately.

Lie on the floor with your knees bent, both feet flat, and your arms at your side. 

Raise your hips up into the air until your shoulders, hips, and knees create a line. Squeeze your glutes and pull your abs in to stabilize your body. Hold for a few seconds and then slowly bring your hips back to the ground.

3. Stair Climbing

Not only is it among the best exercises for the glutes, but climbing stairs works and tones every major lower body muscle. The best part is that you can do this almost anywhere. 

The next time you find yourself deciding between the elevator or the stairs, start walking!

4. Lunges

Lunges are great exercises for those wondering how to get a better butt. They work multiple muscles and can be modified.

Start with your feet at hip distance apart and then take one step backward with your right leg. Lower the right knee to a 90-degree angle while bending the left knee as well. Press into the ground with your front heel and stabilize with your back toes. 

Bring yourself up and begin again until you finish your reps.

5. Fire Hydrants

Kneeling on the floor with your hands under your shoulders and your knees hip-width apart, lift one bent knee at the side of your body up until it is parallel to the ground. Keep your knee at a 90-degree angle. 

As you lift your leg, maintain a squeeze in your glutes and bring it back down. This move may seem awkward at first but after a few reps, it will become more comfortable.

Find the Best Exercises That Work For You

While these are among the best exercises for your glutes, you don’t have to limit yourself. Changing up your workout with the help of a professional can help you find results faster.

Click here for a free screening and let us help you reach your fitness goals, one squat at a time. 

Let Us help You Out

At CONDITIONerd we are here to help you achieve better physical and mental health through exercise. Check out the plans we offer to our customers and see if you could benefit from working with our team. And if you have questions, you can always contact a CONDITIONerd team member. 

Personal trainers, like those found here, can help guide you on your pathway towards reaching your fitness goals, whether that is getting bigger, stronger, faster, more lean, or just generally feeling better.

We can get you setup with a periodized workout plan, supplement information, and advice on nutrition to help you reach your goals.

The only thing you need is some motivation and a willingness to change some old habits.

Get into contact with us to find out what membership is right for you. In a CONDITIONerd program, you’ll be surrounded by others who can help you to get where you want to be.

Generally, our clients start to see some pretty awesome changes in 2-3 months time, some sooner.