Glute exercises for the perfect bum

1. Hip thrust of glute bridge

The hip thrust is perhaps one of the most important glute exercises. This compound exercise is not only perfect for training your glutes, but also your abdominal muscles. It’s ideal to perform as a glute exercise at the gym. Perform the exercise as follows:
Place a barbell on the floor. Next, take a bench and position it behind the bar. Sit between the bar and the bench, then lie on your back with your shoulder blades resting on the bench. Make sure you are positioned directly beneath the bar and then place it at hip height.

If the bar causes discomfort in this area, you can use a cushion. Make sure your knees are at a 90-degree angle when you fully lift the bar towards the ceiling. Position your feet shoulder-width apart. Tighten your glutes at the top of the movement and hold the position for one second. Take particular care not to overextend your back; instead, maintain a neutral position. Ensure you push off explosively, but lower the bar slowly and in a controlled manner.

2. Glute kickbacks of donkey kicks

Glute kickbacks, or donkey kicks, can be performed in various ways. This exercise can also be done at home. It’s ideal as a glute workout for at home! Perform the exercise as follows:
Get down on the floor on your hands and knees. Then make sure you kick one leg backwards. It’s important to keep your knee bent during this movement. This is also one of the booty band exercises you can do by placing the resistance band around your thigh and the sole of your shoe.

The booty bands or resistance bands from Matchu Sports are perfect for this! You can also do this exercise in the gym by setting a cable machine to the lowest setting and attaching it to your ankle. Then lean forwards and hold onto the cable station. Perform the same movement by doing the kickback, just as you would when doing the exercise on a mat.

3. Cable pull-through

The cable pull-through is a good exercise for effectively training the glutes. You can perform this exercise as follows:
Attach a rope to one side of the cable machine. Then grasp the rope with one hand on each side. You can do this by standing with your bottom close against the cable machine and then grasping the rope between your legs.

Hold the rope just in front of your hips, so on the opposite side to your buttocks. Then perform a bending movement, making sure you keep your back straight. This prevents injuries. Next, move slowly back to the starting position, ensuring you maintain sufficient tension in your buttocks throughout.

4. Lunges

Lunges are ideal for working the glutes, but they also engage your thighs and hamstrings. You can perform this exercise by resting a barbell on your neck or holding two dumbbells in both hands. However, you don’t have to use extra weight if you find it too heavy for you. Step half a metre forwards each time, alternating between legs. Do this, for example, ten times per leg, so make sure you have enough space to do so. You can also perform them in one spot, stepping forwards with one leg each time. However, your supporting leg remains in place. Then switch legs.

5. Bulgarian split squat

The Bulgarian split squat is regarded by many people as the toughest exercise in a leg workout. This is because you maintain constant tension on the muscle and have to perform the exercise for each leg separately. This requires a great deal of energy, but it is an exercise that helps you build stronger glutes and thighs. Perform this exercise as follows:
Just as with lunges, make sure you place a barbell on your neck or hold an extra dumbbell in each hand. Next, find a gym bench or soft box that is roughly at knee height. Place one leg on the bench or soft box and take a large step forwards with your other leg, about one metre away. Then lower yourself down on the leg you’ve stepped forwards with, so that this leg forms a 90-degree angle. Do this in a controlled manner and push yourself back up with this leg, using explosive power – this is very important.