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3 Booty-burning, Glutes-activating Workouts

Activate your glutes and get a better burn in your backside with these workouts.

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  • 30-45 min.

  • 12

  • Yes

Woman Squats
Drazen_ / Getty
Woman Squats
Drazen_ / Getty

If you feel like you’re not making glutes progress because your legs workouts are always so focused on quads, now’s the time to change it up. Activate your glutes and get a better burn in your backside with these workouts from Bret Contreras, Ph.D., C.S.C.S.

“The secret to achieving highly effective glutes workouts is balance. Many women stick primarily with knee-dominant movements like squats and lunges, and while these are great exercises for shaping the hips and thighs, they need to be balanced out with hip-dominant and lateral movements,” explains Contreras.

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There are plenty of options when it comes to getting more of your backside front and center, including hip thrusts, glute bridges, frog pumps, back extensions, reverse hypers, pull-throughs, kickbacks, Romanian deadlifts, good mornings, and stiff-leg deadlifts, says Contreras. “These can be performed with different loading implements in a variety of stances, postures, and rep ranges.” Finish off your workout with a lateral movement such as sumo walks, monster walks, band seated hip abductions, or band hip-hinge abductions, he adds.

Following are three comprehensive glute workouts from Contreras.

Note that each session contains at least one knee-dominant movement, hip-dominant movement, and lateral movement:

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Routine

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Workout 1

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
3
Reps
10, 8, 6
Rest
--
Exercise 2 of 12

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
3
Reps
12
Rest
--
Equipment
Dumbbells
Sets
3
Reps
8
Rest
--
Exercise 4 of 12

Hip Abduction Machine

Equipment
Sets
3
Reps
30
Rest
--

Workout 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 12

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
10, 8, 6
Rest
--
Exercise 6 of 12

Back Extension

Equipment
Sets
3
Reps
30
Rest
--
Exercise 7 of 12

Cable Kickback

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
20
Rest
--
Exercise 8 of 12

Crab Walk

Equipment
Sets
3
Reps
30
Rest
--

Workout 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 12

Bulgarian Split Squat

Equipment
Sets
3
Reps
8
Rest
--
Equipment
Dumbbells
Sets
3
Reps
8
Rest
--
Equipment
Resistance Band
Sets
3
Reps
20
Rest
--
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