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June 14, 2021

Glute Exercises for Men & Women – Personal Trainer View

The glutes are the largest muscle group in your entire body. More than giving you an impressive butt, well trained glutes will dramatically improve your overall functioning and wellness. But when they are under trained they actually shut down. That happens to a lot of people, forcing them to overcompensate, placing a lot of wear and tear on the hamstrings and lower back.

Working your quads every 5 days should be an integral part of your workout routine. Men and women should follow the same glute exercise routine as their glutes are identical and will respond to the same stimulus. In this article, I lay out four workouts for the glutes. The first two can be done at home with nothing but a low cost resistance loop band and are separated into beginner and intermediate versions. The other two workouts are gym based, again being separated for beginner and intermediate exercisers.

Home Workout Beginners:

Bodyweight Glute Bridge

  • Lie on your back on an exercise mat with your knees bent and arms alongside you on the floor.
  • With knees together thrust your hips as high as you can into the air. Hold for a 3 count, lower and repeat.

In and Out Jumping Split Squat

  • Stand with feet together and toes pointed forward. Clasp your hands in front of your chin.
  • Jump your legs apart as you drop down to a parallel squat.
  • Immediately jump back to the start position to bring your feet back together. Perform your reps fluidly in a continuous motion.

Reverse Lunge with Resistance Band

  • Position a resistance band around a secure upright (for example a closed door so that you can pull on it tightly) at waist level and stand about four feet in front of it, holding the band in your right hand, with a neutral grip.
  • Now step back and to the right with your left foot to perform a reverse lunge.
  • When you come up, switch hands to perform a right leg lunge. That is one rep.

The Workout:

  • Bodyweight Glute Bridge – 3 x 15 reps
  • In and Out Jumping Split Squat – 3 x 15
  • Reverse Lunge – 3 x 12 (each leg)

Home Intermediate Workout

Glute Activation with Loop Bands

  • Stand with feet pointed slightly outwards at shoulder distance apart and a pair of loop bands around your legs – one at ankle levels and the other around your thighs.
  • Step forward with your right foot as you squeeze your glutes tightly.
  • Step back and repeat with the left foot to complete a single rep.

Banded Front Pump with Loop Band

  • Place a thick loop band around your mid thighs. Lie face down on a chair so that your torso is resting on the chair and your leg is hanging over the edge of the chair. Drape your arms over the front of the chair.
  • Now, with your knees slightly bent, hinge at the hip to drive your legs up into the air. Do not bend your knees throughout this action.
  • Squeeze your glutes as you perform this exercise.

Single Leg Glute Bridge with Loop Band

  • Get down on the floor with a loop band around your mid thigh area and your knees bent. Place your hands down alongside your body.
  • Straighten out your left leg and lift it to a 45 degree angle.
  • Thrust your hips into the air, holding the top position for a second as you tense your glutes.
  • Lower and repeat. Do all the reps on one side before doing the same on the other side.

The Workout

  • Glute Activation – 3 x 15
  • Banded Front Pump – 3 x 15
  • Single Leg Glute Bridge – 3 x 15 (each leg)

Gym Beginner Workout

Barbell Glute Bridge

  • Lie on your back on an exercise mat with your knees bent and arms alongside you on the floor. A loaded barbell should be at your feet.
  • Roll the bar up your legs so that it sits at the levels of your pelvis.
  • With knees together thrust your hips as high as you can into the air. Hold for a 3 count, lower and repeat.

Reverse Hyper

  • Get on your hands and knees under a reverse hyper machine.
  • Center your right foot on the pendulum
  • Push your weight upward until your leg is aligned with your torso with your knee bent.
  • Squeeze your glute at the top of the lift, Lower and repeat.

Standing Cable Abduction

  • Stand with your left side against a cable machine. Get an ankle cuff  cable attachment and put it around your mid ankle.
  • Grab a handle or the cable bar and move your right leg behind your left leg.
  • Keeping your torso aligned, lift up and slightly back with your right leg until you feel a contraction in the glute. Lower and repeat.

The Workout

  • Barbell Glute Bridge – 3 x 15 reps
  • Reverse Hyper – 3 x 15
  • Standing Cable Abduction – 3 x 12 reps each side

Gym Intermediate Workout

Cable Hip Rotation

  • Stand side on to a cable machine with the handle positioned at chest level.
  • Grab the handle with both hands and arms extended out.
  • Step out from the machine to create tension.
  • With you arms straight, swivel using your hips and twist your body so that the cable is furthest away from your body at full extension
  • Return to the start position and repeat.

Reverse Hyper

  • Get on your hands and knees under a reverse hyper machine.
  • Center your right foot on the pendulum
  • Push your weight up until your leg is aligned with your torso with your knee bent.
  • Squeeze your glute at the top of the lift, Lower and repeat.

Cable Squat

  • Set the pulleys on a double cable machine to their lowest settings.
  • Stand about three feet from the machine, facing it with the cable handles in your hands.
  • Lean back as you squat down until your forearms touch your thighs.
  • Reverse the motion to return to the start position.

The Workout

  • Cable Hip Rotation – 4 x 15
  • Reverse Hyper – 4 x 15
  • Cable Squat – 4 x 15

To Wrap Up

Smart Fitness Results has given you glute exercises for women and glute exercises for men to implement for smarter results. Put these in action and let us know how you do !

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Steve (Qualfied Personal Trainer and Nutritionist)


Steve Theunissen has qualified from the International Sports Sciences Association (ISSA) and is a certified Personal Trainer and Nutritionist. He has over 30 years experience in fitness and nutrition and currently working with famous fitness professionals. He is currently living in New Zealand with is wife and daughter.

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