Looking for a great workout to help build up the strength and muscles in your glutes? Aside from just the aesthetic benefits of working on your glute muscles, having strong glutes can help you perform everyday tasks with ease while reducing the risk of injury to other areas of the body, such as the hips or knees. Try out these 5 moves to help you strengthen that booty!
Perform each exercise in the circuit with minimal rest, and then take 45 seconds - 1 minute rest at the end of each round. Perform the circuit 4-5 times.
- Kettlebell Deadlift - 8 reps
- Dead Lunge - 8 reps per leg
- Fire Hydrant - 10 reps per leg
- Single Leg Glute Bridge - 10 reps per leg
- Jump squat - 15 reps
1. Kettlebell Deadlift
Begin with your feet slightly wider than hip-width apart and the kettlebell directly in between your feet. Hinge at the waist and sit the butt back like you are trying to close a car door with your butt and place your hands around the handle of the kettlebell.
You should have a slight arch in your back, and your knees should be lower than your hips, and hips should be lower than shoulder blades. To lift the bell up, drive your hips forward, engage both your abs and your glutes and squeeze those muscles as you come to a full standing position. Return the bell to the ground by hinging at the waist and sitting the butt back while maintaining the arch in the back.
2. Dead Lunge
Begin by placing one foot slightly in front of the body and one foot directly behind the body so your legs make a triangle position with the ground. Have the kettlebell resting just to the inside of the front leg so that you can grab the kettlebell with your opposite hand (if your right leg is in front, you will grab the kettlebell with your left hand).
Lower yourself toward the ground by bending at the knees, making sure the front knee does not extend over the toes. Keep the chest nice and tall and grab the kettlebell at the bottom of the lunge. Engage your glutes and quads as you hold the kettlebell and bring yourself back up to the standing position. Complete all ten repetitions on one leg before switching to the other side.
3. Fire Hydrants
Begin on the ground on all fours in a tabletop position. Stabilize your body with your hands directly underneath your shoulders and your knees directly underneath your hips. Lift one leg up and off to the side, making a 90* angle directly out to the side of your body, squeezing your glute muscle at the top position. Bring the leg back down and repeat all ten repetitions before switching to the opposite side.
4. Single Leg Glute Bridge
Begin on your back with your legs bent and your feet flat on the ground close to your butt. Raise one leg straight up toward the sky while keeping the other foot firmly planted on the ground. Using the glute and hamstring muscles of the bent leg on the ground, drive your hips up toward the sky so you are in a bridge position. Pause for one second at the top and then lower back down to the ground. Repeat all ten repetitions on one leg and then switch to the other side.
5. Jump Squat
Begin standing with your feet underneath your hips. Squat down, keeping your chest up and your knees in line with your toes until your hips are at least in line with your knees, then use the power from your glutes and your quad muscles to power yourself up into a jump.
As you land, land softly (think toes hit the ground first, then the balls of your feet, then your heels) and sink back down into that squat position. Repeat the move 15 times.
Try out this awesome booty burner workout to really kick your butt in gear!
Lauren Weiss is a personal trainer and group fitness instructor based out of Long Beach, CA. She specializes in kettlebell training and unconventional workouts and has been working with both types of fitness for over a year. Lauren has her BOLT Kettlebell Sport Certification through the USA Kettlebell League and has expertise working with kettlebells, barbells, dumbbells and several unconventional fitness tools. Lauren received her BA in Journalism and uses her writing expertise to craft thought-provoking articles about trending fitness, health & wellness topics. Follow Lauren on her website, Facebook, and Instagram.
Main Photo Credit: Dragon Images/shutterstock.com; Second Photo Credit: holbox/shutterstock.com; Third Photo Credit: Ajan Alen/shutterstock.com; Fourth Photo Credit: Maridav/shutterstock.com