My Top 5 Glute Exercises

I often get asked what are the best exercises to get a nice lifted bum?!….So here are my top 5 glute exercises……including links to bodybuilding.com which show video demonstrations.

Wide stance Goblet Squat

1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
3. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

https://www.bodybuilding.com/exercises/goblet-squat

Single Leg Incline Press

1. Load the sled to an appropriate weight. Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up.
2. Supporting the weight, fully extend the knee and unlock the sled. This will be your starting position.
3. Lower the weight by flexing the hip and knee, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis.
4. At the bottom of the motion pause briefly and then return to the starting position by extending the hip and knee.
5. Complete all repetitions for one leg before switching to the other.

https://www.bodybuilding.com/exercises/single-leg-press

Smith Single Leg Split Squat

1. To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Position your legs by placing one foot slightly forward under the bar and extending your other leg back and place the top of your foot on the bench. This will be your starting position
4. Begin to slowly lower the bar by bending the knee as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knee should make an imaginary straight line with the toes that is perpendicular to the front. If your knee is past that imaginary line (if it is past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.
6. Repeat for the recommended amount of repetitions.
7. Switch legs and repeat the movement.

Variation: You can use a barbell or dumbbell to perform this exercise.

https://www.bodybuilding.com/exercises/smith-single-leg-split-squat

Single Leg Bridge

1. Lay on the floor with your feet flat and knees bent.
2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
4. Extend as far as possible, pause and then return to the starting position.

https://www.bodybuilding.com/exercises/single-leg-glute-bridge-

Glute Cable Kickback

1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
3. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly kick the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
5. Repeat for the recommended amount of repetitions.
6. Switch legs and repeat the movement for the other side.

Variations: You can perform this exercise with exercise bands.

https://www.bodybuilding.com/exercises/one-legged-cable-kickback

So they were my top 5 glute exercises – be sure to add them!

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