What is a good glutes workout?

Want a nice round booty? Then grow your glutes with a glute workout. We've compiled the 6 best glute exercises for you. Get started and create that round, toned glute in no time. Every woman wants a round booty. Many women try certain products or diets. Some even try massages to achieve a beautiful booty. Yet, none of this works. The only way to make your glutes grow is to train, train, and train again. With our workout, you're sure to achieve a rounder glute.

Pay attention to your diet

Before we start the workout, we want to give you a few tips. Make sure you're not only training well, but also paying close attention to your diet. Your muscles need the right nutrients to grow. So, make sure you're getting enough carbohydrates and other nutrients, and supplement your diet with protein shakes. Below is a glute workout you can do at home. All you really need is a fitness mat. Later, you can expand your home fitness routine with a cardio machine and a weight bench.

Warm up your body

Before starting your workout, we recommend warming up. You can do this by standing on a cross trainer, jumping rope, or walking up and down the stairs a few times. Don't forget to do some stretching as well.

Butt workout exercise 1: Glute bridge 3 x 20 reps

The glute bridge is an exercise that focuses on strengthening the glutes. This exercise also targets the gluteal muscles.

• - Lie on your back.
• - Make sure your shoulder blades are firmly in the mat.
• - Raise your hips.
• - Contract your glutes and inhale.
• - Raise your hips even more and squeeze your glutes as much as possible
• - Breathe out.
• - Return to the starting position and repeat the exercise.

Butt workout exercise 2: Hip thrust 3 x 10 reps

Do you have a weight bench with a barbell and weights? Then you can replace the glute bridge with the hip thrust. This will give you an optimal glute workout.

• - Grab your barbell with the appropriate weight.
• - Position yourself with your shoulder blades on the bench.
• - Place your feet straight in front of you.
• - Place the barbell on the pubic bone.
• - Bring the weight up and squeeze your glutes.
• - Exhale as you raise the weight up.
• - Make sure your knees are at a 90-degree angle once you come up
• - Hold the weight at the top for a moment.
• - Bring the weight back down in a controlled manner, without letting your buttocks touch the ground
• - Repeat the exercise.

Butt workout exercise 3: Glute kickback 3 x 20 reps per leg

You can perform the glute kickback in several ways. There's a special machine for this, but you can also simply do this exercise on the floor. The glute kickback isolates the glute and creates a killer booty. Perform the exercise as follows:

You can make this exercise more difficult by adding an ankle weight to the exercise.

• - Place your hands and knees on the floor.
• - Keep your back in a straight, neutral position.
• - Tighten your glutes and abdominal muscles.
• - Bring one leg back.
• - Make sure your knee is slightly bent and bring your leg straight up.
• Once your leg reaches the top, hold the tension for one second. Do this by tightening your glutes.
• - Gently lower your leg back down.
• Perform the same exercise with your other leg.

Butt workout exercise 4: Lunges 3 x 8/12 reps per leg

Lunges are not only a great exercise for your glutes, but also for your hamstrings and thighs. You can also perform lunges with added weight. Use dumbbells held next to your body or a barbell placed behind your neck. No dumbbells at home? Then use small, filled bottles.

• - Place your hands on your hips. Want to make the exercise more challenging? Position a barbell across your shoulders or hold a dumbbell in each hand with your arms alongside your body.
• - Swing one leg forward and do a big push.
• - Push through the hip and knee of your front leg. Do this until the knee of your back leg just barely touches the floor.
• - The knee of your front leg is in line with your toes.
• - Straighten your front leg again and place your foot back in the starting position.
• - Repeat this exercise with your other leg

Butt workout exercise 5: Squat 3 x 10 reps

The squat is like sitting down on a chair. Then you rise back up. This exercise is not only great for your glutes, but also for your legs, back, and abs. You can do the squat at home. To make it more challenging, place a weighted barbell or a stick on your shoulders.

• - Stand straight and firmly on the ground.
• - Place your feet shoulder-width apart and point them slightly outwards,
• - Stretch your arms out in front of you for extra balance.
• - Move your hips and buttocks back.
• Slowly lower yourself toward the floor, making sure your knees point outward. Your knees should now form a 90-degree angle.
• - Then remain in this position for a few seconds and then rise again in a calm and controlled manner.
• - Push through your heels, straighten your knees and move your glutes and hips up.
• - Make sure you only use your legs and glutes to push yourself back up. Don't use your back or arms.
• - Keep your chest straight and up throughout the exercise.

• Butt workout exercise 6: Sumo squat 3 x 10 reps

The sumo squat is a variation on the well-known squat. This exercise is good for both your glutes and legs. You can also do the sumo squat with a barbell on your back or a kettlebell in your hands.
• • Stand with your feet about shoulder-width apart. Make sure your toes point outward.
  • - Straighten your upper body.
  • - Bend your knees until you are at a 90-degree angle.
  • Hold this position for a few seconds and then slowly return to the starting position. Make sure your knees point in the same direction as your toes throughout the movement.
  • - Repeat the exercise.

• Want to create beautiful, round buttocks?

• Want to walk around with a nice, round butt this summer? Or do you want to train for a toned and slim figure? You don't have to go to the gym. Create your own home gym with a weight bench, a fitness mat, dumbbells, and a cardio machine. Gorilla Sports has a wide selection of fitness equipment.
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