Glutes may not win a bodybuilding competition on their own — but they surely can lose one if they’re not developed to perfection. You probably aren’t after the striations and extreme glute development of a typical pro, but the truth is, the same exercises and techniques that help them achieve world-class results can help anyone after a better booty and the glute strength needed to support so many other exercises.
“For this workout, I’ve picked some old-school favorites that are proven to actively engage and challenge the glutes,” says personal trainer and group exercise instructor Samantha Clayton, Vice President of Worldwide Sports Performance and Fitness for Herbalife and a former Olympic sprinter who competed for the U.K. in the Sydney 2000 Games. “And the great thing about exercises that work the glutes is that they also engage several other important muscles as well, including the quads, hamstrings, and core. So, you’ll get some whole-body benefits every time you do it.”
The regimen includes five exercises, with a mix of split and standard stance moves to challenge your balance and stability as you directly attack the gluteus maximus muscles. “Do three sets of 8-10 reps apiece,” Clayton says. “I’d also recommend one warm-up set of 12 reps with just bodyweight for each, which serves as a warm-up and as a chance to get into the groove with your form.”
When it comes to choosing your dumbbells and kettlebells, don’t be shy about pushing yourself, Clayton adds. “You want to pick a weight that forces you to dig deep to complete those last 1-2 reps of the set.”
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