Glute workout: 17 best exercises (and how to do them at home and in the gym)
Glute workouts allow you to work the gluteus medius, maximus, and minimus, as well as the calves, thighs, and the front and back of the legs, through exercises that can be done with or without weights, at home or in the gym.
These exercises help improve muscle strength, fight cellulite, and leave the butt firmer and less flabby. In addition, the glutes are part of the core, which is a group of muscles responsible for supporting and stabilizing the body, improving posture and hip support.
To do glute exercises, it is important to consider physical conditions and body limitations to avoid any type of injury such as back pain or glute tendinitis. Therefore, a medical evaluation and guidance from a physical educator is always recommended.
How to do a glute workout
A glute workout at home can be done 1 to 3 times a week, in 2 to 5 sets of 10 to 20 repetitions, depending on the exercise. The ideal is to choose 4 to 6 exercises per workout.
It is important, before starting the workout, to warm up to improve muscle performance, activate circulation, and prevent injuries.
A good warm-up option is to stand and lift one leg, bent at a 90-degree angle to hip height, alternating legs as if you were marching in place for 5 minutes. Another option is to go up and down stairs for 5 minutes, for example.
12 exercises for glute training at home
Some exercise options to do a glute workout at home are:
1. Bridge
To start the glute workout, a good exercise is the bridge, as it helps stabilize the core by working the glutes, back, and abdomen, in addition to being another form of muscle warm-up.
How to do it: lie on your back, with your arms aligned with your body, bend your knees and support your feet on the floor with your heels aligned with your knees. Contract your abdomen and glutes and lift your hips off the floor until your body forms a straight line from your knees to your head. Hold this position for 5 to 10 seconds and lower your hips. You can do 2 to 3 sets of 8 to 10 repetitions each.
Weighted option: the bridge does not require weights, but you can use an exercise ball under your feet to increase the difficulty of the exercise and work your balance.
2. Bridge with leg raise
The bridge with leg raise helps strengthen the glutes, abdomen, and lower back, in addition to improving hip stability.
How to do it: lie on your back, with your arms aligned with your body, bend your knees and support your feet on the floor with your heels aligned with your knees. Contract your abdomen and glutes and lift your hips off the floor until your body forms a straight line from your knees to your head. Lift one leg, without letting your hips touch the floor between repetitions. Return the leg to the starting position and repeat the movements with the other leg. You can do 2 to 3 sets of 15 to 20 repetitions each.
Weighted option: you can use an ankle weight on each leg to intensify the exercise.
3. Foot raise to the ceiling
The foot raise to the ceiling is a good option for the glutes, as it works strength and endurance. In addition, it helps strengthen the abdomen and legs.
How to do it: get on all fours, with knees hip-width apart and arms straight, aligned with your shoulders. Lift one foot toward the ceiling, keeping the knee bent. Be careful not to arch your back, which must always remain straight. Return the leg to the starting position. Repeat this movement 15 to 20 times for each leg for 4 to 5 sets. One option to make the exercise more difficult is to make short movements, keeping the leg always up, without returning to the starting position.
Weighted option: you can use an ankle weight, one on each leg, to intensify the muscle work.
4. Lateral leg raise
The lateral leg raise works resistance and strengthening of the glutes, in addition to strengthening the legs and abdomen.
How to do it: support your hands and knees on the floor, keeping your back straight and your abdomen contracted. Lift one leg to the side to hip height, taking care not to curve your spine. Repeat this movement 15 to 20 times for each leg for 4 to 5 sets.
Weighted option: you can use an ankle weight, one on each leg, to intensify the workout and muscle work.
5. Classic squat
The squat is a complete exercise that works the glutes, thighs, calves, back of the legs, and abdomen.
How to do it: stand up, feet apart, aligned shoulder-width apart. Your back must always remain straight and your abdomen contracted. Slowly lower yourself by bending your knees, leaning your torso slightly forward and pushing your butt well back, as if you were sitting in an invisible chair. Lower yourself until your knees are at a 90-degree angle and do not go past your toes. Return to the starting position. Do 3 sets of 20 repetitions with 1 minute of rest between sets.
Weighted option: you can use a dumbbell or a kettlebell as weight and, if you don't have them, you can put one or more 1kg packages of rice or beans inside a backpack, for example. Hold the weight with both arms in front of your body and perform the squat movement, lowering yourself with your arms aligned with your body.
6. Bulgarian squat
The Bulgarian squat is one of the most effective workouts for working the glutes and thighs, improving muscle strengthening and stretching, in addition to improving the flexibility of the body.
This exercise has the advantage of placing less strain on the lower back, as it is worked with one leg at a time.
How to do it: with your back to the wall, support one leg on a chair or bench, keeping the other foot on the floor. Bend the knee of the leg that is on the floor, lowering yourself as if you were squatting until forming a 90-degree angle. Return to the starting position. It is important to keep your spine straight and your feet and hips aligned. Do 3 sets of 10 repetitions with each leg, resting 1 minute between each set.
Weighted option: you can use a dumbbell in each hand to do the squats or use a PET bottle filled with water or sand or a 1kg package of rice or beans, for example.
7. Lateral squat
The lateral squat is another option to strengthen the glutes and thighs, in addition to working the inner part of the legs.
How to do it: stand up, with your feet hip-width apart. Take a step to the side with one of your legs, while pushing your hips back. It is important to keep your knee pointing forward in the direction of your toes. Extend the other leg with your foot always on the floor. Lift the bent leg, returning to the starting position. Repeat the movement 15 to 20 times for 2 to 3 sets for each leg.
Weighted option: you can use a dumbbell as weight and, if you don't have one, you can put one or more 1kg packages of rice or beans inside a backpack, for example. Hold the weight with both arms in front of your body and perform the squat movement, lowering yourself with your arms aligned with your body. Another good option to intensify the muscle work and work your balance is to use a half ball.
8. Lunge
The lunge is an exercise that strengthens the glutes, in addition to the hips, thighs, and calves.
How to do it: stand up and take a step forward with one of your legs. With a straight spine, slowly bend your knees until the thigh of the leg that is in front is parallel with the floor. The back leg is also bent, so that the knee points to the floor, until almost touching the floor. In this movement, the back foot must be flexed, supported on the tip of the toes. The front knee should not go past the toes. Return to the starting position, keeping the weight on the heel of the front foot. Repeat the movement 15 to 20 times for 2 to 3 sets for each leg
Weighted option: you can use a dumbbell in each hand, with your arms stretched out aligned with your body. If you don't have dumbbells, you can use a PET bottle filled with water or sand or a 1kg package of rice or beans, for example.
9. Lateral lunge
The lateral lunge is another good option to strengthen the glutes, in addition to working the inner part of the thighs and the hips.
How to do it: stand up, with your feet hip-width apart. Take a step to the side with your right leg. Bend your right knee, lowering your body with a straight spine and your torso leaning forward. The knee should not go past the toes. Return to the starting position. Repeat this movement 10 to 12 times, for 3 to 4 sets. Then, do the same movement with your left leg.
Weighted option: this exercise can be done using 1 dumbbell or kettlebell, holding the weight with both hands in front of your body and with your elbows bent.
10. Superman
The superman exercise simulates Superman's flying position and works to strengthen the glutes, as well as the lower back, abdomen, hips, hamstrings, and shoulders, improving posture and flexibility. No weights are needed to do this exercise.
How to do it: lie on the floor face down, with your legs straight, arms extended above your head, and palms facing down. Contract your abdomen, glutes, and lower back. Raise your arms forward and your legs backward, as if you were flying. It is important that your head remains aligned with your spine, so keep your gaze on the floor. Your legs and arms should also not be raised more than 20 cm off the floor. Hold this position for 2 to 5 seconds, then return to the starting position. Repeat this movement for 1 minute.
5 glute exercises to do at the gym
Some glute exercises you can do at the gym include:
1. Leg press
The leg press works the gluteus maximus muscle, increasing muscle mass. It also helps increase muscle strength in the quadriceps, hamstrings, inner thighs, and calves.
How to do it: place the weights and check that the machine is locked to prevent accidents. Sit on the leg press machine with your back straight and your head resting against the seatback. Position your feet on the machine's platform, hip-width apart, with your heels flat against the machine. Your knees should be aligned with your feet and bent at a 90-degree angle relative to your thighs. Place your hands on the side handles and unlock the machine.
Push the leg press platform away, extending your legs slowly, but do not fully straighten them. Return to the starting position. You can repeat the movement until failure, allowing a 10- to 15-second break between sets.
2. Smith machine squat
The Smith machine squat is a type of squat performed on the Smith machine that helps increase muscle mass and strength in the lower body, especially in the leg and glute muscles.
How to do it: place the weight on the Smith machine and use the safety hooks to prevent accidents. Stand inside the machine with your feet hip-width apart and pointing forward. Take a small step forward, position your hands on the bar, one on each side, and release the safety lock by straightening your legs upward. Lower yourself by bending your legs until your thighs are parallel with the floor. Rise slowly, straightening your legs, but do not fully straighten them to avoid injury.
Perform the number of repetitions and sets recommended by your fitness professional.
3. Cable glute kickback
The cable glute kickback is an exercise that isolates the gluteus maximus, medius, and minimus muscles, increasing strength and endurance as well as muscle mass. This exercise also helps strengthen the abdomen and legs.
How to do it: adjust the weight on the machine, face the machine, and attach the ankle strap. Position the leg without the ankle strap slightly behind you and rest your hands on the machine with your arms extended. Your spine should be straight, your neck aligned with your spine, your abdomen contracted, and your torso leaning slightly forward.
Slowly raise the leg with the ankle strap backward while inhaling. Then lower the leg while exhaling until your feet are close together, but do not let the foot with the ankle strap touch the floor. Perform 2 to 3 sets of 6 to 15 repetitions, or as recommended by your fitness professional.
4. Barbell hip thrust
The barbell hip thrust is designed to strengthen and build the glutes, as well as the hips and front of the thighs, while stabilizing the pelvis, lower back, and knees.
How to do it: place the weight on the bar and use the safety hook to prevent accidents. Sit on the floor with your back to the bench, resting your shoulder blades against it. Spread your feet shoulder-width apart, bend your knees, and keep your feet flat on the floor. Hold the bar with your hands, one on each side, positioning the bar over your hips.
Raise your hips, pressing your heels into the floor, until your knees are bent at a 90-degree angle relative to your thighs. Your shoulders should be supported by the bench, your abdomen contracted, and your spine straight to avoid injury. Lower your hips back to the starting position, but do not let your glutes touch the floor.
Perform the number of repetitions and sets recommended by your fitness professional.
5. Hip abduction machine
The hip abduction machine primarily works the outer thighs, as well as the gluteus minimus and medius muscles.
How to do it: adjust the weight on the hip abduction machine. Sit on the machine with your back straight against the backrest, your feet on the machine, and your hands on the side handles. Inhale and push your legs apart, pushing the pads as far as you can. Return to the starting position. Perform the number of repetitions and sets recommended by your fitness professional.
What to do after your workout
After a glute workout, you should do stretches to help relax the muscles, tone the muscles, and prevent injury.
Glute stretches should include the gluteus medius, maximus, and minimus. No weights are needed to do these stretches.
1. Hug your legs
You should do the leg hug lying down, allowing you to stretch the gluteus medius, minimus, and maximus muscles, as well as your hips, legs, and lower back.
How to do it: lie on the floor face up and bend your legs, holding them with your hands for 20 to 30 seconds. Repeat the movement 3 times. Another option is to hug one leg at a time, keeping the other leg straight if possible.
2. Back twist
This stretch allows you to stretch the gluteus maximus and also helps improve hip flexibility. It should be done sitting down.
How to do it: sit on the floor with your legs straight and your back leaning slightly back, supported by your arms. Cross your left foot over your right leg and slide your heel toward your glutes. Gently twist your torso to the left, placing the elbow of your right arm on the outside of your left knee and resting your hand on your hip. Hold this movement for 30 to 60 seconds. Repeat with the other leg.
