Let's face it...
Having a set of well-developed buns will never go out of style. Man or woman, young or old, having a strong and round butt always looks great and makes us more functional.
As one of the largest and most powerful muscles in the body, the gluteus maximus plays a vital role in many everyday activities, including walking, sprinting, jumping, lifting weights, picking things up, and more.
To help you set yourself on the path to a head-turning booty, we’ve put together a list of 15 of the best exercises for shapely buns.
Let’s dive in...
MATERIAL QUE NECESITARÁS
- A mat
- Dumbbells (optional)
- Pesas de tobillo (opcional)
- Banda de resistencia (opcional)
- MATERIAL QUE NECESITARÁS
- 1. Hip thrust
- 2. Weighted hip thrust
- 3. Hip hinge
- 4. Weighted hip hinge
- 5. Lunges
- 6. Weighted lunges
- 7. Romanian deadlift
- 8. Single-leg romanian deadlift
- 9. Glute bridge
- 10. Elevated single-leg glute bridge
- 11. Lateral step-outs
- 12. Banded lateral step-outs
- 13. Single-leg glute bridge
- 14. Glute bridge march
- 15. Isometric squat hold
- 16. Sentadilla isométrica “goblet”
- 17. Donkey kicks
- 18. Dumbbell donkey kicks
- 19. Leg lifts
- 20. Banded leg lifts
- 21. Staggered stance deadlift
- 22. Weighted staggered stance deadlift
- 23. Standing glute kicks
- 24. Weighted standing glute kicks
- 25. Squat
- 26. Dumbbell goblet squat
- 27. Bird dog
- 28. Weighted bird dog
- 29. Lateral step-up
- 30. Weighted lateral step-up
PRINCIPIANTES
1. Hip thrust
Hip thrusts are arguably one of the best glute exercises out there. Popularized by Bret Contreras (The Glute Guy), hip thrusts have become the go-to exercise for many athletes and fitness enthusiasts.
Position your upper body on an elevated surface (such as a sofa or bed) with your feet and butt on the floor. Push through your heels and extend your hips until your shoulders, hips, and knees are in line.
Reps
Aim for 15 to 30 slow and controlled repetitions
AVANZADOS
2. Weigthed hip thrust
Once bodyweight hip thrusts become easy, you should add resistance to the equation. An excellent way to do that is to grab a pair of dumbbells and hold them over your pelvis as you perform the same pattern.
Muscles worked
Glutes, hamstrings, lower back, and abdominal muscles
Reps
Aim for between 8-20 slow and controlled reps.
PRINCIPIANTES
3. Hip hinge
The hip hinge is a vital movement pattern that involves our posterior chain muscles, including our glutes.
Stand tall, bring your shoulders back, and engage your abs. From there, slowly bring your butt back as you bend forward. Make sure to keep your back neutral.
Reps
Start with 5 to 10 quality repetitions. Keep them slow and steady for maximum effect.
AVANZADOS
4. Weighted hip hinge
To make the hip hinge more challenging, you can use external resistance like a pair of dumbbells.
Hold a dumbbell in each hand and focus on keeping your back neutral as you bend forward. You should feel your posterior muscles activate and stretch.
Muscles worked
Glúteos, isquiotibiales y lumbares
Reps
Start with 5 to 10 quality repetitions. Keep them slow and steady for maximum effect.
PRINCIPIANTES
5. Lunges
Like squats, lunges also train the thigh muscles (quadriceps), but they work your booty even more.
Stand tall and lunge forward. Go down as much as you can, ideally until your back knee taps the floor. Then, push through your front leg and get back to the starting position.
Reps
Aim for 12 to 20 repetitions per leg.
AVANZADOS
6. Weighted lunges
Once you’ve graduated from the school of bodyweight lunges, it’s time to add weight. You can start with a pair of light dumbbells and go from there.
Muscles worked
Glutes, hamstrings, and quadriceps
Reps
Follow the same movement pattern but aim for between 10 and 15 reps per leg.
PRINCIPIANTES
7. Romanian deadlift
The Romanian deadlift is a type of hip hinge where the goal is to keep your legs relatively straight, even as you bend forward significantly. This movement is excellent for targeting the hamstrings and glutes, thanks to its ability to stretch and shorten these muscles.
Similar to the bodyweight hip hinge, stand tall and begin to lean your torso forward while keeping your back straight. Only here, also make sure to keep your knees almost locked out at all times.
Reps
5 to 15 reps.
AVANZADOS
8. Single-leg romanian deadlift
This is a similar exercise but is more challenging and improves your balance better because you force yourself to do it on one leg at a time.
Follow the same rules but keep one foot off the floor at all times. As you bend forward, allow that foot to travel back behind your body.
Muscles worked
Isquiotibiales, glúteos y zona lumbar
Reps
Comienza con 5 a 10 repeticiones por pierna.
PRINCIPIANTES
9. Glute bridge
Al igual que los empujes de cadera, los puentes de glúteos son excelentes para el desarrollo de los mismos. Debido a su patrón de movimiento único, los glúteos tienen que producir fuerza para extender tus caderas hacia el techo.
Comienza por acostarte en el suelo con los pies planos. Respira y contrae los glúteos mientras empujas con los talones para elevar las caderas hacia el techo.
Muscles worked
Glutes, hamstrings, core.
Reps
Start with 5 to 10 repetitions per leg.
AVANZADOS
10. Elevated single-leg glute bridge
To make glute bridges more challenging, elevate your body. For example, position your upper back on a sofa and your supporting foot on a stool. Your butt should be in the air.
Then, contract your glutes to extend your hips and lower your butt without resting it on the floor.
Muscles worked
Glutes, hamstrings, and lower back.
Reps
Do between 10 and 20 reps per leg.
PRINCIPIANTES
11. Lateral step-outs
Lateral steps are another great movement for emphasizing your glutes, quadriceps, and inner thigh muscles (adductors).
Start with the bodyweight version to build some strength. Stand tall, step to the side, and squat until your thigh becomes parallel to the floor.
Reps
Aim for 8 to 20 reps per leg.
AVANZADOS
12. Banded lateral step-outs
Loop a resistance band just over your knees to make the movement more challenging and increase glute activation.
This version is particularly beneficial because it helps emphasize your glute medius (the buttock) muscle better.
Muscles worked
You'll work your glutes, quadriceps and hamstrings.
Reps
Aim for 5 to 15 repetitions per leg.
PRINCIPIANTES
13. Single-leg glute bridge
Single-leg glute bridges are fantastic because they train your butt and work one side at a time. This helps prevent muscle and strength imbalances.
Lie on the floor, place one foot flat on the floor, extend your other foot, and keep it in the air. Engage your abs, squeeze your glutes, and push through your supporting heel to raise your butt off the floor as you keep the extended leg in the air. Once finished, repeat for your other leg.
Reps
Aim for 5 to 10 repetitions each side when you first get started.
AVANZADOS
14. Glute bridge march
This is great exercise because it offers the benefits of the single-leg glute bridge and includes a leg raise variation that trains your abs.
Lie on the floor, plant both feet flat, take a breath, and extend into a bridge. Maintain this position as you raise one leg at a time before bringing it back. Alternate between raising your left and right leg until you finish the set.
Muscles worked
These work your glutes, hamstrings, lower back, and abs (doesn’t get much better than that!)
Reps
Aim for 10 to 15 raises per leg.
PRINCIPIANTES
15. Isometric squat hold
Las sentadillas isométricas son un ejercicio estático que desarrolla el equilibrio, la estabilidad y la fuerza de la parte inferior del cuerpo.
Specifically, this movement recruits your glutes, hamstrings, quads, and calves to keep you balanced and in position.
Stand with your legs hip-width apart, tighten your core muscles, then extend your arms forward and squat as low as you can manage (lower down as if sitting in an invisible chair). Maintain this position for at least 20 seconds. Yes, it’s tough, but your booty will thank you!
Muscles worked
Glutes, hamstrings, quadriceps, hip flexors.
Reps
Hold this position for at least 20 seconds.
AVANZADOS
16. Sentadilla isométrica “goblet”
To challenge yourself even more, you can grab a dumbbell, hold it in front of your chest with both hands and perform the same static squat hold.
Muscles worked
The added resistance will help you further develop your glutes, hamstrings, and quads. You’ll also work your back and abs as a bonus.
Reps
Aim for at least 10 seconds at first and work up to a minute before going for a heavier dumbbell.
PRINCIPIANTES
17. Donkey kicks
Donkey kicks are one of the simplest exercises that can help build your booty. Because of the movement pattern, raising your leg back and up targets your butt directly and helps it develop.
Get down on all fours, brace your core, lift one knee off the floor, and kick back and up while keeping the knee bent at a 90 degree angle. The bottom of your shoe should face the ceiling at the top position.
Muscles worked
Glutes, shoulders and core.
Reps
Aim for 15 to 30 repetitions per leg.
AVANZADOS
18. Dumbbell donkey kicks
If bodyweight kicks feel too comfortable, add a dumbbell to the equation. The only difference is that you have to secure a dumbbell behind your knee and press it into position with your thigh and calf muscle.
Muscles worked
Glutes, hamstrings, core and lower back.
Reps
Start with a light dumbbell that allows you at least 10 repetitions per leg.
As you get used to the movement, you can start using a heavier dumbbell.
PRINCIPIANTES
19. Leg lifts
This movement is similar to donkey kicks but poses a greater challenge because you have to keep your leg straight. This makes it more challenging because of gravity but also helps you train your booty better.
Get down on all fours, extend one leg and straighten the knee. Then, start kicking back and up until that leg gets in line with your upper body. Hold for a moment before lowering it to the starting position.
Reps
Aim for 5 to 10 repetitions per leg in the beginning.
АVANZADOS
20. Banded leg lifts
The only difference with the beginner variation is that you have to loop a resistance band just above your knees for an extra challenge. A simple glute band will work great.
Get on all fours and perform the same motion
Muscles worked
Glutes, hamstrings, core and lower back.
Reps
Aim for slow and controlled movements and do at least 8 to 10 repetitions per leg.
PRINCIPIANTES
21. Staggered stance deadlift
Place your right foot flat and slightly in front of the left (in a staggered position). Lift the heel of your left foot. Push your butt back as you lower your torso until it becomes parallel with the floor. Keep your back in a neutral position.
Once finished, place your left foot forward and use it for balance as you perform another set of repetitions.
Muscles worked
Hamstrings and glutes.
Reps
Aim for 15-30 reps per leg.
AVANZADOS
22. Weighted staggered stance deadlift
Make the movement more challenging by holding onto a dumbbell or kettlebell as you bend forward. Grab the weight and hold it in front of your body with the opposite arm of your supporting leg.
For example, if you’re supporting yourself on your left leg, hold the weight with your right arm
Muscles worked
Hamstrings, glutes, back, and arms (weighted version)
Reps
Aim for 10 to 15 reps per leg.
PRINCIPIANTES
23. Standing glute kicks
This movement is fantastic for strengthening your glutes, hamstrings, and lower back, while also improving your balance.
Stand tall, lift one foot off the floor, and straighten that leg. Lean forward a bit and begin to raise the straight leg back behind your body as much as you can. Once finished, plant that foot for balance and start raising the other leg.
Reps
Aim for 8 to 15 reps per leg.
AVANZADOS
24. Weighted standing glute kicks
Attach an ankle weight to make the exercise more challenging and effective. Start with one or two pounds and slowly increase the weight as you get better.
Muscles worked
Glutes, hamstrings, lower back, and abs
Reps
Aim to do between 8 and 12 repetitions per leg.
PRINCIPIANTES
25. Squat
Squats are a great exercise because they train the entire lower body. Specifically, squats emphasize the quadriceps, glutes, and hamstrings. Your calves also work to keep your ankles stable.
Stand tall, bring your arms in front of your torso for balance, plant your heels, and squat. Imagine that you’re trying to sit in a chair. Squat as low as you can - ideally until your thighs become parallel with the floor. Don’t worry if you can’t get that low at first, just go as low as you can and build from there.
Reps
Aim for 15 to 30 repetitions.
AVANZADOS
26. Dumbbell goblet squat
If bodyweight squats don’t pose much of a challenge, do goblet squats instead. Grab a dumbbell and hold it in front of your chest with both hands. From there, perform the same squat pattern you usually would.
Muscles worked
Quads, glutes, hamstrings and back.
Reps
Aim for 10 to 20 reps.
PRINCIPIANTES
27. Bird dog
Bird dog is an excellent movement for coordination, balance, and glute development. Thanks to its unique pattern, you have to use a range of muscle groups and teach them how to work together.
Go down on all fours, engage your glutes, take a breath and raise your left leg back until it gets in line with your torso. Raise the opposite arm forward at the same time to create one long horizontal line.
Reps
Aim for 5 to 10 repetitions per leg and arm combination.
AVANZADOS
28. Weighted bird dog
Make the classic bird dog movement more challenging by attaching an ankle weight and holding onto a dumbbell in each hand. Then, go about doing the same movement pattern and aim for a full range of motion and smooth execution.
Muscles worked
Glutes, hamstrings, abs, back, and shoulders.
Reps
Aim for 5 to 10 repetitions per leg and arm combination.
PRINCIPIANTES
29. Lateral step-up
Similar to lateral steps, these lunges are fantastic for developing your glutes, quadriceps, and inner thigh muscles.
The primary difference is that you have to step up and to the side, making the movement more challenging.
Stand next to a stool or gym bench with your right side facing it. Take a breath, raise your right, and position the foot firmly on the elevated surface. Push through the heel and step up to straighten the knee.
Once finished, turn around and do the same number of repetitions with your left leg.
Reps
Aim for 5 to 15 repetitions per leg.
AVANZADOS
30. Weighted lateral step-up
Once the bodyweight lateral step-up gets too easy, it’s time to make the movement more challenging.
A great way to do this is to hold a dumbbell in one arm and perform the same movement pattern.
Muscles worked
Quadriceps, adductors, glutes, and calves
Reps
Feeling the burn in that booty?
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