6 Great Exercises for Glutes

6 Great Exercises for Glutes

Nowadays, it is all the rage to have large muscular glutes and thighs. Here are some exercises to help you reach your peach gains! 

•  Low reps (5 - 10 reps) with heavy weight for people who want to increase the size of their glutes
• High reps (12 - 20 reps) with moderate to light weight for people who want to lose fat, get more defined & cut glutes

Reverse Hack Squat

Cable Pull Through

Stiff-Leg Deadlift

Leg Press

Smith Machine Sumo Squats

Hip Thrusters

 

Great Unstable Exercises For Legs That Burn Fat & Build Muscle!

 

Training in unstable environments forces you to concentrate and uses more of the muscles in the body to execute. It corrects muscle imbalances, improves stablization or the core, it prepares tissue for upcoming demands of training, improves cardiorespiratory and neuromuscular systems and establishes proper movement. 

Do unstable training for at least 4 - 6 weeks to see the increase in body fat reduction, strength in the stabilizing muscles, lean muscle mass and general performance. Here are some examples of unstable exercises: 

Bosu Ball Squats

Bosu Dumbbell Reverse Lunge with Knee Lift

Bosu Goblet Squats

Bosu Ball One Leg Bridge

Bosu Split Lunges

Bosu Stiff-Leg Deadlift

Swiss Ball Leg Curls

At Home Body Weight Leg, Glute and Abs Workout

Jump Squats

3 - 4 Sets

15 - 12 Reps

Walking Plank

3 - 4 Sets

8 Reps Leading with Right Arm

8 Reps with the Left Arm

One Leg Squat to Box

3 - 4 Sets

15 Reps Each Leg

Side Plank Lifts

3 - 4 Sets

15 Reps Each Side

One Leg Stiff Leg Deadlift

3 - 4 Sets

12 - 15 Reps

Hanging Scissors

3 - 4 Reps

12 - 15 Reps

Ball Leg Circles

3 - 4 Sets

24 Reps Forward Circles

24 Reps Backward Circles

Bridge

3 - 4 Sets

45 sec. - 1 min. 

One Leg Calf Raise

3 - 4 Sets

15 - 20 Reps Each Calf

Jump Squats on Bench

Jump squats help tone and trains fast twitching muscles of the calves, glutes, hamstrings, core, and quadriceps.



Use a box or bench height that is adequate to your potential. If you are a beginner, best thing is to start with a box that is only about 5 to 10 inches high.





 Lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down.



Quickly jump up on top of the box or bench and land in a squatting position in order for the legs and not the knees to absorb the shock.



Repeat for 10 - 15 repititions

Legs and Abdominal Workout

Legs and Ab Workout

Hack Squat

3 - 5 Sets

Hypertophy:

 Heavy Weight & 8 - 10 Reps

Lean & Toned:

Light Weight & 12 - 15 Reps

Bench V-ups

3 - 4 Sets

High Reps: 12 to 15 

DB  Split Lunges 

3 - 4 sets

High Reps: 12 - 15 Reps

Side Ups

3 - 4 Sets

High Reps: 15 - 20

One Leg Ball Leg Curls

3 - 4 Sets

High Reps: 12 - 20

Decline Crunch

3 - 4 Sets

Low Reps: 8 - 10 

Calf Presses

4 - 6 Sets

Heavy Weight and High Reps

12 - 15

Exercises for Abs and Glutes

Legs, Ab and Glute Workout

Abs: 3 - 4 Sets

Boat
 30 sec - 1 min

Windshield Wipers 
3 - 4 sets
15 reps

Bridge

3 - 4 Sets

 30 sec. - 1 min.

Legs and Glutes:

Seated leg press 

4 sets 
8 - 10 reps

Reverse Slider Lunges

3 - 4 sets/12 - 15 reps

Glute Kickbacks with Bench

3 - 4 sets
12 - 15 reps

Glutes, Inner and Outer Thigh Workout

Hey guys here is a hips, glutes, inner and outer thigh workout. You will see that I like to train in a circuit. You get the benefits of building muscle and toning along with an intense cardio workout. First exercise is a Chair Squat with the Smith Machine. It will target your calves and hamstrings but the main focus is the glutes. Second exercise will be targeting your hips by doing a Cable Side Leg Lift. You are able to isolate the inner and outer thigh in this one by doing one leg at a time. Now on to Froggies. This exercise looks like a frog is swimming and it will sure get those glutes to burn. Another glute workout I have is a bridge with a single leg. This will target each glute muscle by doing one leg at a time. Now to finish off the circuit I use the Ladder for some cardio and a Rope Wave. The Ladder you will notice is used in Football training and gets your coordination working along with that heart rate to go up. The Rope Wave will also increase that heart rate and kick your endurance to another level. Hope you enjoy this workout.

Leg Swing Dynamic Stretch for the Hip Flexor and Glute

This is a dynamic stretch called leg swings. It helps warm up the hip flexors and glutes for heavy weight training leg day or long distance run. If you balance isn't too great, then use something to hold on to while executing this exercise. Can be done with 10 - 15 reps each leg. I prefer to do this before I workout with weights and run. Many say that stretching isn't necessary, but I believe it helps my clients and I prepare for the workload we have in our training program.