Glute dominant exercises: Guide to building strong, sculpted glutes
Strong, sculpted glutes are not just for aesthetics; they’re essential for building a powerful and functional lower body. Glute-dominant exercises are a key component of any fitness routine, as they target the gluteus maximus, the largest muscle in the buttocks. This muscle is responsible for extending the hips, which is crucial for running, jumping and climbing.
In addition to their role in athletic performance, glute dominant exercises can also help reduce injury risk, improve posture and enhance overall fitness.
When you have weak glutes, other muscles in the lower body, such as the hamstrings and quads, are forced to compensate, leading to pain and overuse injuries. Strong glutes also help stabilize the spine and hips, improving posture and reducing lower back pain.
If you’re looking to build strong, sculpted glutes, there are a number of effective hip-dominant exercises that you can incorporate into your workout routine.
What are glute dominant exercises?
In the realm of exercise, glute-dominant exercises stand out as crucial movements for strengthening and sculpting the lower body. These exercises primarily target the gluteus maximus, the powerhouse muscle responsible for extending the hips. Hip extension, a fundamental movement pattern, plays a pivotal role in everyday activities and athletic endeavors.
Defining Glute-Dominant Exercises
Glute-dominant exercises are characterized by their emphasis on hip extension, engaging the gluteus maximus as the primary mover. This contrasts with quad-dominant exercises (e.g. walking lunge), which primarily target the quadriceps muscles at the front of the thighs.
Benefits of glute dominant exercises
Incorporating glute-dominant exercises into your workout routine offers a multitude of benefits:
Improved strength and power: Glute-dominant exercises help to strengthen the gluteal muscles, which are responsible for hip extension, abduction, and external rotation. These muscles are essential for many everyday activities, such as walking, running and jumping. Strong glutes can also improve power output, which is important for athletic performance.
Reduced injury risk: Strong glutes help to stabilize the hips and lower back, which can reduce the risk of injury. This is especially important for athletes who participate in sports that involve running, jumping, and changing direction.
Improved posture and balance: Glute-dominant exercises can help to improve posture by strengthening the muscles that support the spine. This can help to reduce back pain and improve overall alignment.
Enhanced athletic performance: Glute-dominant exercises are essential for athletes who participate in a variety of sports, including running, jumping and throwing. Strong glutes can help to improve acceleration, power and agility and your ability to change direction quickly.
Improved body composition: Glute-dominant exercises can help to build muscle and burn fat, which can lead to a more toned and defined physique. These exercises effectively target and shape the gluteus maximus, leading to a more defined and toned appearance.
Glute dominant exercises
Everyone always thinks about doing a barbell squat as one of the best glute exercises. However, if you are trying to improve your lower body strength and shape, you should add some of these glute-dominant exercises in your workouts.
Hip thrusts
- Sit on the ground with your shoulder blades against a bench or elevated surface and a barbell resting on your hips.
- Place your feet flat on the ground with your knees bent at a 90-degree angle.
- Drive your hips up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back to the ground, keeping tension in your glutes throughout the movement.
Romanian deadlift
- Stand with your feet hip-width apart while holding a pair of dumbbells in front of you.
- Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor as if you are closing a door with your glutes.
- Allow your arms to hang down in front of your knees and shins. Make sure you keep your back in a neutral position.
- You should lower yourself into position slowly and in a controlled manner.
- From this position, stand up straight while keeping your back in a straight line (neutral position).
- Squeeze your glutes as you straighten, pushing through the ball and heel of your foot.
Barbell glute bridge
- Lie on your back with your knees bent and feet flat on the ground.
- Place your arms by your sides with your palms facing down.
- Drive your hips up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back to the ground, keeping tension in your glutes throughout the movement.
Bulgarian split squat
- Stand with your back to a bench or stable surface.
- Place your right foot behind you on the bench and the left foot planted on the ground. This should resemble a lunge position.
- Hold a pair of dumbbells in your hands and keep your chest tall and core tight.
- Lunge down to the ground until you’ve reached full range of motion.
- The majority of the weight should be kept over the front foot with the additional weight on the rear foot.
- To stand back up, drive through the heel on your front foot and come back to a standing position.
Single-leg deadlift
- Place your feet together and hold a dumbbell in one hand.
- Shift your weight to one leg and lift your other leg behind you while hinging from the hips.
- When your torso is parallel to the floor, hold the position for a second and slowly head back to the start.
- Squeeze your glutes at the end and repeat.
- Switch legs and perform another set.
Kettlebell swing
- Keep a slight bend in your knee, but there shouldn’t be any squat movement. This is a hip hinge pattern. As the kettlebell comes between your legs. You are using a hip hinge and bringing your back down without arching your back.
- Squeeze your glutes when you reach a standing position and the kettlebell is up at shoulder level with your arms extended.
- Keep your abs tight as the kettlebell comes down.
Glute-focused workouts
Picking a great exercise that targets your glute muscles isn’t too hard. There are a variety of exercises and workouts to build stronger glutes.
