Advanced Human Performance: ULTIMATE GLUTE BRIDGE, HIP THRUSTER & BUTT BLASTER. ACE: ACE Lists Best Butt Exercises - Exclusive ACE Research Announces Most Effective Gluteus Maximus Training. Do three sets.Īdd weight by holding a kettlebell, a weight plate or dumbbells, or placing a barbell across your shoulders. Repeat for a total of 12 to 20 reps, then switch sides. Lower down until your left thigh is parallel to the ground, then push through your left foot to rise back up, sliding your right foot back in. Keep your torso erect and send your hips out behind you. Bend your left knee and slide your right leg out to the side keeping it straight. Put your hands on your hips or extend your arms straight out in front of you. How to do it: Stand on a smooth, non-carpeted floor with a towel under your right foot and your feet hip-distance apart. What it does: Works the glutes, hamstrings and quads on the standing leg and works the outer glutes and inner and outer thighs of the sliding leg. Do three sets total.Īdd weight by tucking a dumbbell behind your knee. Return to center and repeat for 12 to 20 reps. Lift it up as high as you can, keeping your arms straight and pelvis and shoulders level with the ground. Keep your spine neutral and your abs engaged. How to do it: From all fours, lift your right knee up and open it out to the side keeping the knee bent to 90 degrees. What it does: Targets the glute medius of the outer hips. Bring the knee back down and repeat for 12 to 20 reps, then switch sides. Keep the sole of the foot flexed and pointing towards the ceiling, and lift your leg until your thigh comes parallel to the floor. Lift your right knee off the floor, and keeping it bent to 90 degrees, press it up and back. How to do it: Start on all fours with a neutral spine and contract your abs. The quad hip extension is one of the most effective glute exercises you can do, according to a study by the American Council on Exercise. What it does: Fires up the backside and hamstrings, as well as the core muscles. Repeat for three sets of 12 to 20 reps.Īdd weight by placing a heavy bag or weight plate across your hips. Squeeze your glutes at the top, then lower back down. Push through your heels and lift your hips up in line with your knees. Press into your heels and lift your toes up. How to do it: Lie on your back with your knees bent and your feet flat on the floor. What it does: Zeroes in on the glutes and hamstrings. Repeat for three sets of 12 to 20 reps.Īdd weight by holding a medicine ball at chest height. Switch your legs in the air and land in a lunge with the opposite foot forward. Drop your back knee and bend your front knee to 90 degrees, keeping the front knee aligned over front toes. How to do it: From standing, take a big step forward with your right foot. 
What it does: Builds all the muscles in your legs and glutes and torches calories.
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