Glute Development: 4 Moves to Try




Developing the glutes is kind of an art. We all have a unique pair. Some of us have high glutes, some have low, some wide, pear-shaped, or compact glutes. We might stumble upon articles all about how to shape the glutes to your desire. But, while I say developing the glutes is kind of an art, it is really a science. That science is completely based in maximum muscle activation. The more muscles you activate, the greater the development. This means you’ll have to work the prime movers (agonists — muscles doing the most work for an exercise), supporting muscles (synergists) and stabilizers (fixators) to get on the path to maximum glute development.

Getting Started

Strength, balance, and stability are the three areas to focus on to target both the large and small muscles in the network of muscles that make up the glutes.

Exercise 1: Single-Leg Glute Bridge w/ Dumbbell

Skill Level: Beginner

This exercise targets the glutes. The potential for muscle development and strength increases by focusing on one side of the body at a time — unilateral, rather than bilateral.

How-to: dig the heel of your working leg into the floor, foot flexed with toes up. At the bottom of the movement, feel a stretch in the working glute, and get low enough to graze the floor. Tighten your glutes as you rise and squeeze at the top of the movement. Repeat.

Exercise 2: Around-the-World Bosu Ball Lunges + Squats

Skill Level: Intermediate

Strength/Balance/Stability — that’s how you get glutes!

How-to: Don’t rush! Complete every lunge and squat by going as low as you can comfortably go. After a pause, tighten your abs and rise. Upon rising, lift the working leg (the leg on the floor) and squeeze at the top of the movement. Pause at the top if you can. If you rush this movement, you’ll miss the point — and proper glute activation.

Exercise 3: Pistol Squat to Rear Jump

Skill Level: Intemediate to Advanced

This is a functional exercise that improves strength, balance, and can develop muscle.

How-to: descend into a pistol squat and rise. Once stable while in the standing position, jump back, restabilize than jump back down to the floor. Repeat.

Exercise 4: Single-Leg Bosu Ball Dumbbell Deadlifts

Skill Level: Advanced

A single-leg exercise with the added stress of having to balance can really develop the glutes, hamstrings, and overall legs.How-to: Be sure to feel a nice stretch in the hamstring at the bottom of the movement, and squeeze your glutes at the top of the movement.

Besides trying the above exercises, there are some excellent simpler movements (but still challenging) that can be done anywhere with the help of the affordable exercise tools below.

Exercise Bands | Stability Balls | Medicine Balls

Leg Abduction and Adduction w/ Bands

Booty exercise bands
Click to browse exercise bands

Medicine Ball or Stability Ball Glute Bridges

Browse medicine balls and stability balls

 


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