One of the top weight training goals that so many women have for themselves as they go about their workout routine is perfecting their glute workout. The glutes are definitely a highly coveted area on the body so it’s not surprising that this is one thing that so many females are highly motivated to obtain.
Oh and in case you don’t know “Glutes” is short for your Gluteus Maximus aka your “booty” 🙂
In order to develop an attractive set of glutes through a proper weight training program, both proper exercise selection as well as a good diet must be in place so that you can achieve the most optimal results possible.
Let’s have a look at the top exercises for a sexy booty so that you know exactly what you should be doing as you go about your weight training workout program.
I snapped some photos of my Glute workout to show you some of my all time favorites!
Hip thrusts performed with a barbell are ideal for developing both glute as well as hamstring strength and will help to improve lower body power as well. They’re typically performed with a rather fast tempo off the start, which will really recruit your fast-twitch muscle fibers.
When performing these, make sure that you do think of squeezing the glutes to direct the movement entirely, rather than using the quads and hamstrings. Since the glutes are what you want to target, you want to maintain a strong mind-muscle connection.
The second of the exercises that you should consider adding to your weight training regime is kettlebell swings. This movement is going to hit the glutes in a unique way when done properly due to the movement pattern the exercise takes on.
When doing these you want to be sure to make them as explosive as possible, while still maintaining proper force development in the lower body.
Avoid using momentum only to carry you through the exercise as that could quickly lead to lower back pain.
Glute Ham Raises
Finally, the third exercise that you should be performing to perfect your glute weight training workout routine is glute-ham raises. This exercise variation is ideal for boosting glute strength and can be easily completed in the gym or at home with or without weight.
To perform it, first have a friend/workout partner support your ankles while you kneel on the ground. Move slowly down toward the ground while moving only at your knees. Once at the bottom, pull yourself up using the strength of your glutes and hamstrings only. In case you are unable to do that, you can give a slight push with your hands at the bottom of the rep.
Once you’re in the elevated position, pause for a moment and then lower back down. This is a great exercise to also incorporate half reps into, where you go up partway through the movement, go back down, and then complete your full rep.
Doing so will really evoke a higher amount of stress and tension in the muscles, which will send your results into high gear.
So keep all of these exercises in mind as you develop your glute weight training workout routine. Make sure that you are also doing some cardio interval training as well to further help shed excess body fat while following a proper diet plan. With all three of these working together, you’ll simply put up the best defence when it comes to firming up the glutes.
What exercises do you do to get that shapely butt? Drop in a comment and let me know 🙂