Blog > Move | June 29, 2023 THE 5 BEST EXERCISES FOR A STRONGER BUTT! Presented by: Your butt muscles aren’t just for sitting on; you probably already knew that! So, it’s good to take the time to work on them in your training sessions. Gluteal muscles are important for maintaining good posture, improving stability, and helping to prevent back pain. That’s why we’ve put together the top 5 exercises for a stronger butt 🍑! So, if you feel like taking charge to ensure healthy glutes, these exercises are an absolute must for your next trip to the gym! 1 - HIP EXTENSION WITH PULLEY BENEFITS OF THIS EXERCISE Targets your glutes without soliciting other muscles, like your quadriceps and hamstrings. HOW TO PERFORM THIS EXERCISE Attach a strap to your ankle and connect it to the pulley machine. Select the load to complete 3 sets of 15 repetitions per leg. Tilt your body slightly forward, placing your hands on the support bars to relieve tension in your legs. Extend your leg and raise it to hip height. Tighten the gluteal muscles at each repetition. 2 - ABDUCTOR—SEATED MACHINE BENEFITS OF THIS EXERCISE A user-friendly machine that actively targets the side of your thighs and your buttock muscles. HOW TO PERFORM THIS EXERCISE Select the desired load to complete 3 sets of 15 repetitions. Open your legs in a fluid, controlled manner for a safe and effective exercise. 3 -SINGLE LEG DEADLIFT BENEFITS OF THIS EXERCISE This challenges your balance and stability while working your glutes. With or without the use of dumbbells, this exercise is suitable for all fitness levels. HOW TO PERFORM THIS EXERCISE Place your feet at hip width. Tilt your trunk as you lift one leg backward, hands (with or without dumbbells) toward the floor. Make sure you keep your shoulders away from your ears, your back straight and your other leg firmly planted on the ground. If you're only using your body weight, complete 3 sets of 20 repetitions per leg. If using dumbbells, perform 3 sets of 12 repetitions per leg. 4 - ALTERNATING REVERSE LUNGES BENEFITS OF THIS EXERCISE Lunges work several muscles at the same time. It’s a highly effective exercise. Performing reverse lunges works the gluteal muscles and puts less pressure on the knees. Add a barbell, a dumbbell or simply use your body weight and you’ll feel the effectiveness of the exercise right away. It’s also perfect for boosting your heart rate! HOW TO PERFORM THIS EXERCISE Place your feet hip-width apart. Step backward with one foot and lower your knee to the ground until your front thigh is parallel to the ground. Keep your shoulders and hips facing forward. If you’re only using your body weight, complete 3 sets of 20 repetitions per leg. If using dumbbells or a barbell, perform 3 sets of 12 repetitions per leg. 5 - SUMO SQUAT WITH KETTLEBELL BENEFITS OF THIS EXERCISE The squat is the “king” of lower-body exercises. By adding the kettlebell and using the sumo squat position, this traditional exercise becomes a great muscle-building challenge! HOW TO PERFORM THIS EXERCISE Grab your chosen kettlebell with both hands and hold it downwards. Place your feet wider than your hips, with your toes pointing outwards as well. Push your buttocks back and down and remain in this position for 2 seconds. Then, contract your gluteal muscles and return to your basic position. Keep your chest up, knees out, heels anchored to the floor and abdominals always contracted. Complete 3 sets of 15 repetitions. Feel your glutes working and your heart rate increasing. For more exercises targeting the gluteal muscles, we recommend this short workout on our YouTube channel. Take advantage of these exercises to build lower-body strength and endurance and vary your training routine. CHECK OUT OUR LATEST TRAINING ARTICLES! 💪 OUR FAVORITE EXERCICES TO DO ON THE SMITH MACHINE! 💪 7 EXERCISES TO PREPARE YOU FOR SUMMER SPORTS - PART 2 💪 5 REASONS TO START USING THE "GYM WORKOURTS" FROM OUR YOUTUBE CHANEL!