3 Glute Movements to Strengthen Your Booty

How to Do Each Glute Movement

Good Morning

Targets: Hamstrings, lower back, core

Feel free to use a bar or a resistance band for this movement, whichever is more accessible and comfortable to you!

Bar: Firmly grasp a bar and place it on your shoulders. Stand with your feet about hip width apart. Hinge at the hips and drop your upper body forward until you feel that nice pull in your hamstrings. Keep your back straight the entire time. Hinge back up to a standing position, squeezing your glutes at the top.

Band: Using a large resistance band, stand on it with your feet about hip width apart. Place the other end of the band on your shoulders similar to where a bar would be. Keep you back straight and hinge at the hips, dropping your upper body forward until you feel the pull in your hamstrings. Hinge back up to a standing position, squeezing your glutes at the top.

Deficit Split Squat

Targets: Glutes, quads

Tip: Hold dumbbells in each hand while you do this for an extra burn.

Using a weighted plate or other slightly elevated object, get in a lunge position with one foot up on the object. In that lunge position, lower yourself down to where your knees are at about 90 degree angles. Press back up for 1 rep.

Cha Cha

Targets: Shoulders, chest, back, glutes, hamstrings, core

Use a racked bar or other sturdy platform that you can hang on and place an exercise band around your legs. Hanging on to that bar, lower yourself down into a squatted position. Extend one leg at a time backwards then back to the starting squat position.