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The 5 Best Glute Exercises for Beginners

Post by Bethann Wagner

Woman doing the Best Glute Exercises - deep squats -  Terah Lake @trulyterah

Who wants a round, perky butt? *raises hand* We all do, but the best glute exercises to help build that booty can be difficult, daunting and if you’re not well-versed in lifting heavy weights… scary! Why is a killer booty workout so important? Well, aside from making your butt perkier, rounder and perhaps even a little larger, weighted glute exercises are a basically a results factory for your entire body. Each time you squat or deadlift with the bar you’re targeting your glutes, but giving yourself a stronger core, more defined legs, and toned arms. Plus, you’re helping to ensure your knees and hips stay in proper alignment. What’s not to love about that?

The Key to The Best Glue Exercises

The secret to getting started with the best glute exercises is to work your way up s-l-o-w-l-y from beginner-friendly exercises which are comprised of resistance work with a resistance band (grab one on Amazon if you don’t have one) and Pilates-inspired moves to get those muscles and brain ready for the more advanced stuff. Here are some tried and true exercises that will make your workout regimen (and your glutes!) more well-rounded.

  1. Resistance-band Deep Squats
  2. Resistance-band Side Steps
  3. Bridge Thrusts
  4. Bridge with Leg Lift
  5. Standing Kickback

1. Resistance-band Deep Squats

The resistance squat helps to activate the IT band and external rotators. Focusing on the muscles and fibers increases the neuro-muscular connection which will help maintain a proper form when doing weighted squats. Always remember: you do not want to let the knees pass the toes and maintain a 90-degree angle. 

Best Glute Exercise Resistance-band Deep Squats with Terah Lake @trulyterah

2. Resistance-band Side Steps

For the side steps, stay in the squat position with the band below the knees or at the ankles. Staying low, take one step to the right and back, then one step to the left and back for one rep.

Best Glute Exercise Resistance-band Side Steps with Terah Lake @trulyterah

3. Bridge Hip Thrusts

As for bridge hip thrusts, these are great to do to a Pussy Cat Doll’s song–just trust me. It’s a thing. From bridge position with the band places around your legs below your knees, simply lift and lower your hips. To make it more difficult you can hold a weight at your chest and/or place shoulders on an incline to increase the range of motion.

Best Glute Exercise Bridge Hip Thrusts with Terah Lake @trulyterah

4. Bridge with Leg Lift

Get in to bridge position on your shoulders and feet and extend one leg straight into the air reaching for the sky. Lower and lift your leg for one rep. Being in bride pose has so many benefits outside of toning your glutes, so don’t be afraid to use it to help you get your blood flowing or to alleviate stress.

Best Glute Exercise Bridge with Leg Lift with Terah Lake @trulyterah

Standing Kickback

Stabilize yourself on something – a wall or tree will do. With the band around both legs (at about ankle-height) kick back your left leg keeping band taut and return to a standing position for one rep. Note: you can bring each out to the side to target either side of your glutes as well!

Best Glute Exercise Standing Kickback with Terah Lake @trulyterah

There you have it, time to test out some of these 5 best glute exercises and get that 🍑 in gear! It goes without saying every great workout should start and end with stretching. A good set of pre and post workout stretches helps to prep your body for the workout ahead and helps to cool down and relax your muscles afterward.

P.s. On the hunt for squat-proof leggings? We’ve got an Active Edit for that. 😉

All photos in this post: @trulyterah


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