Workouts by Body Part
- 8 of the best exercises to grow your glutes
- Glute workout by Bethany Thomlinson
Looking for a workout that willhelp to give you defined legs and a sculpted butt? Not to mention help to increase your athletic performance and prevent knee and back pain?
We're sharing 8 great glute exercises to include in your training routine that will do all of the above! And, if you'd prefer a glute specific workout, we've askedfitness influencer @beth_fitnessukto share her routine withPureGym Insider @emilypuregym- and we've included it below so you can follow along with yourself.
8 of the best exercises to grow your glutes
Growing your glutes doesn't happen overnight unfortunately! Adding in glute focused exercises to your weekly workouts will help to grow your glutes faster, with many people seeing a difference in just a few months. The best way to grow any muscle is to progressively add more stimulus to the muscle, so make sure you increase either your weight or reps each week, and make sure to eat enough protein.
We've listed the exercises below, but make sure you watch the video if you need to see how the exercise looks.
Hip thrusts
Single leg glute bridge
Cable kickbacks
Sumo squats
Box step ups
Courtesy lunges
1 ¼ goblet squats
Glute workout by Bethany Thomlinson
Watch the video below to see the workout and see the full breakdown of this workout under the video so you can save it for later for your next leg workout.
For this workout you will need a barbell, weighted plates, a pair of barbell clips, a set of dumbbells and a resistance band.
Barbell Hip Thrusts - 4x10 -12 reps
Designed to help you improve your glute strength, shape and size this exercise should become one of fundamental movements in your glute workout. This exercise will also benefit your squats and deadlift through improving your glute power and strengthening the lower back and leg muscles.
For this you will need a barbell, bench and weights. Resting your upper back on the bench push up creating a 90 degree from where your foot is to your knee. Ensure you are always looking forward and keeping you chin to your chest so you are not hurting your spine. Complete 4 sets of 10-12 reps.
Step ups - 4x10 reps
This move is a great conditioning exercise and will help you develop explosive leg power. Not to mention it will save your lower back.
Place one foot on the bench, which will be the working leg. Pushing through the heel of your foot bring your other leg up to the bench. This is 1 rep, aim for 4 sets of 10 before moving on. If you want to make the exercise harder add in some weights by either placing a barbell on your back or holding a dumbbell in each hand.
split squats - 3x10 reps
A great functional movement that allows you to build single leg strength and stability. This exercise is fantastic for adding size to quads, hamstrings and glutes.
Lunge forward placing your trailing leg on the bench. Squat down, pushing through the heel on the floor so you can feel it in the glutes. Make sure youget nice and low, buttry avoid your knee touching the floor.This time we are going for 3 sets of 10 reps on each legs.
Walking Lunge - 3x10 reps
This exercise allows you to focus on the activation of the glute to build and tone the muscle and again will help you achieve a symmetrically toned body by working one leg at a time.
Step forward takinga nice wide stance to help activate the glutes. Sink down slowly, again avoid the knee touching the floor and squeeze on the way up. As we did last time 3 rounds of 10 reps on each leg.
Banded Kickbacks - 3 sets to failure
Kickbacks improve your muscle strength and tone, helping to create sculpted legs. They also improve core stability!
This exercise is great as a finisher. Place a heavy resistance band just above the knee andget into a plank position with your knees on the ground. First of allyou want to kick the leg out behind you and then out to the side. This is a high rep exercise, going until failure and alternating between legs. Perform the exercise 3 times through.
Thatcompletes this workout. For more support check out our free Exercises section and get a breakdown on how to perform different exercises for different muscles groups. You can also check out our Best Glutes Exercises for Women guide for further inspiration.
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Now, let's discuss the concepts mentioned in this article.
Glute Exercises for Defined Legs and Sculpted Butt
The article discusses eight glute exercises that can help you grow your glutes, define your legs, and sculpt your butt. These exercises can also improve athletic performance and prevent knee and back pain. It is important to note that growing your glutes takes time and consistency. Adding glute-focused exercises to your weekly workouts and progressively increasing the stimulus to the muscles can lead to noticeable results in a few months. Additionally, consuming enough protein is crucial for muscle growth.
The eight glute exercises mentioned in the article are:
- Hip thrusts
- Bulgarian split squats
- Single leg glute bridge
- Cable kickbacks
- Sumo squats
- Box step ups
- Courtesy lunges
- 1 ¼ goblet squats
For a detailed breakdown of these exercises and a glute-specific workout routine, the article recommends watching the video provided by fitness influencer Bethany Thomlinson. The workout requires equipment such as a barbell, weighted plates, barbell clips, dumbbells, and a resistance band.
Importance of Progressive Overload and Protein Intake
To effectively grow any muscle, including the glutes, it is important to progressively add more stimulus to the muscle over time. This can be achieved by increasing the weight or reps each week. Progressive overload is a key principle in muscle growth.
In addition to progressive overload, consuming enough protein is essential for muscle growth. Protein provides the building blocks necessary for muscle repair and growth. It is recommended to ensure an adequate protein intake when aiming to grow your glutes.
Credibility and Public Speaking
While the article does not directly discuss credibility and public speaking, it is worth mentioning the importance of establishing credibility as a speaker. When delivering a speech, it is crucial to explain to the audience why you are a credible speaker on the topic. This helps the audience trust and believe in the information you are presenting. Credibility is domain-specific and needs to be established for each topic.
To establish credibility, you can share your qualifications, expertise, and experience related to the topic. Providing evidence from credible sources, such as scientific articles, can also enhance your credibility. Additionally, showing that you have the audience's best interest in mind and connecting your speech to their needs can further establish your credibility.
Organizing and Structuring Speeches
Organizing and structuring speeches is important for clarity and effectiveness. A well-organized speech helps the audience understand the content and perceive the speaker as reliable and credible. It is advisable to have a clear introduction, body, and conclusion in a speech.
The introduction should capture the audience's attention, establish credibility, and state the central idea or thesis of the speech. The body of the speech should contain the main points supported by credible sources and flow logically from the speech's goal and thesis statement. Refuting objections and presenting counterarguments can also strengthen the argument. Finally, the conclusion should summarize the main points and restate the thesis, while also encouraging the audience to adopt the speaker's point of view or take action.
Different Methods of Speech Delivery
The article briefly mentions different methods of speech delivery. Extemporaneous speaking is a method where speakers use note cards as a guide but speak in a more conversational tone, allowing for more eye contact with the audience. This method combines prepared content with spontaneity.
Impromptu speeches, on the other hand, require little to no preparation and can be challenging as speakers have limited time to contemplate the central theme of their message. These speeches are generally brief and focus on a single point.
Each method of speech delivery has its advantages and disadvantages, and the choice of method depends on the context and speaker's preferences.
I hope this information helps! If you have any more questions or need further assistance, feel free to ask.
