How To Choose The Best Gluteus Workout

Step-by-step Instructions

Here is what you need to do...
Step 1

Whether you're a guy or a girl, having a nice set of glutes is important to completing a physique. Trust me guys- girls like it when your pants don't look like they're hugging a baby butt. But finding good glute exercises can be hard if you aren't sure where to look. Luckily I'm here, and I've done the research for you. Let's take a look at some of the better glute exercises that can be put together into a workout, and at the end i'll tell you which is my personal favorite.

Step 2

The first exercise you should go after when you're working your glutes is the traditional squat. Squatting is a full-body exercise that targets multiple muscles, and will help your body grow all around. That being said, when you're at the bottom of the movement and getting ready to push back up, your glutes are working more than any other body part. Squats target every angle of your glute muscles, and they cause the muscle to grow in a way that gives it mass and strength. Perform 4 sets of 8-10 reps.

Step 3

After your squats, jump right into the next exercise: squat jumps. For this exercise you won't be using any weight (or maybe just some light dumbbells if you feel the need). The power that you exert when you jump up from a squat position forces an extreme contraction from your glutes, which hits the gluteus maximus part of the muscle (the biggest area) and causes that portion to get size and definition. Squat jumps are also an excellent way to keep your heart rate up during a glute workout. Perform 3 sets of 20-25 reps.

Step 4

Now that you've done a few different kinds of squatting, you're going to move onto an exercise that targets the glutes like no other: lunges. Lunges will stretch your glutes on the way down, and on the way up your glutes are forced to contract first from the gluteus medius, then the gluteus minimus, and finally the gluteus maximus at the top of the movement. This exercise will put a serious burn in your butt muscles- and for good reason; it is asking for every angle of your glutes to work in order to perform the movement. You'll gain size, roundness, fullness, and definition in the entire glute region from doing lunges. Perform 4 sets of 8-10 reps on each leg.

Step 5

Finally, now that you've sufficiently battered your glutes into a painful submission, you're going to do an easier exercise that allows the glutes to focus more on toning and less on size. As with all toning exercises, the name of the game is 'more reps-less weight'. Hop on a yoga mat or a comfortable place on the ground and do some quadrupeds. Quadrupeds will give your gluteus medius and gluteus maximus a chance to flex and tone up. Since you've already spent your workout testing the glutes to their limit, quadrupeds serve as both a toning exercise and as a cooldown for your glutes. Do them slowly and don't stress about trying to feel the burn. Perform 3 sets of 10-15 reps on each leg.

Step 6

This workout, after a few weeks or months, will noticeably transform your glutes. They'll be rounder, firmer, raised, and defined. As I promised, I'll let you know my favorite part of this workout; and that part is the lunges. Lunges are the ultimate booty-builder. They both stretch and contract each part of the glute muscle (minimus, medius, and maximus) and are the key ingredient to developing a better set of glutes. However, if you aren't careful they can be a bit rough on the knees. Grab yourself some Mueller Knee Pads, listed below, and you'll do a better job of saving yourself from potential injuries.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

The most difficult parts of doing this glute workout are going to be the intense burn. Squats and lunges are two heavy-hitting exercises, and you will certainly get a bit sore the first few times you do them in the same workout. But soreness is good! Embrace it, and don't pay too much attention to the squints and grunts you make trying to climb stairs for a few days afterwards. After a month or so of the routine, you'll be just fine after every workout. Power through the burn, and power through the soreness.

Stuff You'll Need

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This Student Author's Background

Funny or interesting story about this topic...

I never cared much for my glute muscles. I'm a guy, why would glutes matter to me? But one day in the shower my girlfriend was washing my back and she says to me, "for some reason I thought you had a nicer butt. It's kinda saggy." Boom- that was enough to get me going on a solid glute workout. I started doing the exercises above and within a month I felt no saggy-shame when I turned around in the shower and had her was off my back. Saggy butt....not a good feeling. Don't be saggy!

When did you first do this & how did you get started?

I first started glute workouts a few years back, and I never stopped. Not only does this workout do good work for your glutes, but for your legs overall. It's a good way to kill a few birds with one stone, and I always enjoy the feeling I get after a workout like this one.

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