3 exercises that transformed my glutes

Here are three exercises that transformed my glutes and some common mistakes I made! (read the caption for tips, sets, and reps)

As you can see, when I first started working out, I had like no butt. I was 118 pounds and was very flat back there. However, once I started going to the gym and lifting weights, I began to grow a little something. Over the course of my almost-2-year fitness journey, my glutes have changed a lot but so have my workouts and “go to” glute exercises. So, here are my top 3 glute exercises that I’ve found work your entire glute.

- (1) Glute bridges (2-3 sets for 6-8 reps) — This is probably my favorite glute workout. This has been in my routine since the beginning and has helped me really grow the overall size of my glutes. Here, I am using the glute machine but typically I would use the smith machine. For beginners, I would recommend this hip thrust machine since the set up is easier but both will work. My biggest tip for this one is to have a shorter range of motion. Going all the way down and up would, instead, be a hip thrust and research shows that glutes are targeted more in the shortened position.

- (2) Glute medius kickbacks (2-3 sets for 8-10 reps) — I used to do the seated abduction machine, thinking it grew my side glutes well. Then I did some research and found that wasn’t the case. These are a recent addition to my workout routine and have helped me grow that “shelf booty.” My biggest tip for these is to get the strap attachment (which is like $15 on Amazon) and use the cable machine at your gym. I have been using the kickback machine for ages but only noticed a difference when using the attachment. Form is key when it comes to this one, so a cue that helps target the glute medius is to raise your leg back and out to the side at a diagonal angle, not just straight back.

- (3) Glute-focused extensions (2-3 sets for 6-8 reps) — Another favorite of mine, the glute-focused extension is just one of those workouts where you can actually feel your butt growing and see an immediate pump after doing a couple reps. For this exercise, my tips are to make sure the machine is at a 45 degree angle and long enough to stop at your hips. In addition, keep a neutral (flat) back the entire way through, don’t go too low, and MOST IMPORTANTLY remember to pause and squeeze your glutes at the top!!

- REMEMBER TO GO HEAVY! Also, you can instantly get a full leg-day workout by plugging in all three of these workouts into your current leg day routine and adding some quad & hamstring exercises!!

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