Most women desire a strong and toned booty. Of course, a shapely lower body is great for aesthetics. But its benefits are far-reaching. Glute workouts for women promote stability in your hips and support your lower back. Thus, you prevent the risk of getting injured when doing high-intensity exercises or everyday tasks.
Women often complain of back pain and joint issues. Strong glutes support your back and protect your knees and lower back. As a result, you don’t feel achy and can do varied tasks easily. Scroll down to check out the 20 best exercises for stronger and shapelier glutes.
Must Read: Ab Workouts for Women
Best Glute Workouts to Get A Shapely Lower Body
1. Hip Thrust
The hip thrust is an exercise that you will always find in various professional glute workouts for women. This move strengthens and builds muscles in the glutes and enhances your overall fitness. It also aligns your knee joints and promotes balance.
How to do:
- Place your upper back against the edge of a bench.
- Your knees should be bent. Keep them hip-width apart.
- You can keep a barbell just below your pubic bone or do this exercise without it.
- Now, squeeze your glutes as you lift them up.
- When the glutes are in line with your shoulders, pause and lower down.
2. Split Squat
Split squat, also known as static lunge, is an effective exercise for your quadriceps and hips. It is a challenging move that also helps you maintain balance and gives more stability to your lower body.
How to do:
- Stand straight with your feet hip-width apart.
- Take a big step forward.
- Bend your back knee so your hips go down.
- Stop just before the knee touches the ground.
- Now, push through your back toes and your front heel to return to the initial position.
3. Glute Bridge
Glute workouts for women without a glute bridge are hard to find. It’s because of the effectiveness of this exercise, not only for your glutes but also for your lower back. Doing it consistently gives you defined hips and considerable relief from lower back pain.
How to do:
- Lay on a mat.
- Now, bend your knees at a 90-degree angle. Your hands can be on your sides or over your chest.
- Press your feet into the ground and raise your hips.
- Pause for a moment in this position and lower back down.
4. Squats
Squat is the ultimate exercise for a well-defined and strong lower body. As it’s a compound move, it targets every glute muscle, such as your quads, hamstrings, inner thighs, and even calves. Besides, squats also work your core muscles.
How to do:
- Stand tall with your feet shoulder-width apart. Pull your belly towards your spine.
- Lower down like you are about to sit.
- When your hips are at your knee level, squeeze the glutes and stand back up.
5. Curtsy Lunge
Curtsy lunges or curtsy squats efficiently work small glute muscles that many exercises don’t target. Thus, you enhance your stability and strength. This move also tones and builds strength in your inner thighs.
How to do:
- Stand straight with your feet shoulder-width apart.
- Put your weight on your right foot and take your left leg back around your left foot.
- Pause when your thigh is parallel to the floor.
- Now, straighten the light leg and push up into the starting position.
- Repeat with the other leg.
Read Also: Top Workouts Plan for Women
6. Romanian Deadlift
The more you keep a muscle under tension while working out, the better it develops. The Romanian deadlift is one of the best exercises for this. It keeps the tension on your posterior (back) part of your lower body for a very long time.
How to do:
- Stand straight with heavy dumbbells or a barbell in your hands.
- Hinge at your hips and push your hips behind.
- Lower the weights or barbell toward your shins and stop when you reach the midpoint.
- Pause and stand back up using your glutes and hamstrings.
7. Step-ups
In many glute workouts for women, you will notice step-ups. This exercise targets your glutes directly and builds strength. Doing it regularly gives you sculpted and strong hips.
How to do:
- Stand in front of a firm bench or step.
- Step on the bench with your right foot. You should drive through your heel to lift your body.
- Bring your left foot up so it meets the right foot.
- Step down with your right and left foot one by one.
8. Sumo Squats
A sumo squat is a fantastic exercise to define and strengthen your hips. They fully target the large glutes, quadriceps, and hamstring muscles in your lower body. It also gives you greater stability for everyday movements.
How to do:
- Stand tall and take a wide stance. Your toes should point out to 45-degree angles.
- You can hold a weight in your hands to make the move challenging.
- Lower yourself and push your hips back into a squat.
- Squeeze your leg and butt muscles.
- Finally, stand tall again.
9. Single Leg Deadlift
A single-leg deadlift is a deadlift that you do on one leg at a time. This exercise tones your glutes and hamstrings while strengthening your calves. This makes it a must-have in your glute workout.
How to do:
- Stand tall and keep your feet hip-width apart.
- Kick your left foot backward and reach down.
- Your upper body and left leg should be parallel.
- Now, lower your left foot and return to the starting position.
10. Deadlift
Deadlift is one of the top exercises for glutes. All glute workouts for women have this exercise because of its effectiveness. It activates and works your entire lower body, core, and back. This makes it a full-body move, so you can include it frequently in your workouts.
How to do:
- Stand in front of a barbell with your feet hip distance apart.
- Step forward and put your feet under the bar.
- Push your butt back and hinge at your waist to grab the bar.
- Squeeze your shoulder blades and tighten your core.
- Now, pull the weight up and squeeze your glutes when you stand tall.
11. Lunge
When professional trainers create glute workouts for women, they never miss lunge. Whether weighted or without weight, this exercise is ideal for unilateral strength. It also makes your hips and core more stable. To work the glutes, you should do reverse lunges.
How to do:
- Stand tall and hold a weight in both your hands. You can also have a barbell on your back.
- Now, take a huge step backward, keeping your core engaged. Your back knee should touch the ground slightly.
- Bring the back leg up and return to the starting position.
12. Glute Kickback
Glute kickback is a toning move that works perfectly with weighted exercises. It is best performed in a controlled motion so you can feel your butt burning throughout. You can make it challenging by using resistance bands.
How to do:
- Go on all fours on a padded mat. Your forearms and knees should be on the floor.
- Engage your core and kick your left foot to the ceiling
- Lowe down the foot you kicked with control.
- Repeat it for at least 20 reps on the right leg, followed by the left.
13. Kettlebell Swing
A kettlebell or dumbbell swing is a brilliant, high-intensity exercise for glutes. It’s a power move that builds strength in your hips and hamstrings while also enhancing your cardiovascular fitness.
How to do:
- Hold a heavy kettlebell or dumbbell in your hands. If you have a dumbbell, hold it in the middle with one hand in front of the other.
- Hinge your hips and squeeze your armpits as you lower the weight.
- Now, pull the weight up as you get back into the standing position.
- Be sure to use your hip strength to push the weight upward.
Read Also: 6 Week Training Plan to Start Running
14. Fire Hydrant
Fire hydrant is an excellent exercise to tone and build the sides of your hips. This exercise strengthens the muscles that are used in hip abduction. Doing them regularly enhances your ability to rotate your hip muscles out.
How to do:
- Start on all fours. Your hands should be under your shoulders and knees below your hips.
- Press into your hands and keep your back straight.
- Lift your right knee off the mat slightly. Keep a bend in your knee and reach your right knee out to the side until it reaches your hip height.
- Return to the starting position.
15. Goblet Squat
The goblet squat is a highly efficient exercise that defines and strengthens your glutes, core, calves, and quadriceps. Since you hold a heavy weight with your hands, this exercise also targets your shoulder muscles.
How to do:
- Hold a weight at your chest with your hands. Stand with your feet hip-width apart.
- Tighten your core and lower your hips into a squat position.
- You should sit back on your heels.
- Pause and drive back into the standing position.
16. Clamshell Exercise
Before you begin lifting heavy, it’s essential to activate your glutes. Clamshells activate and strengthen the muscle that stabilizes your hip joint. As a result, you can perform tough compound movements without worrying about injury.
How to do:
- Lie on your side on a yoga mat with your head supported by your arm.
- Now, roll your hips slightly forward. Keep the palm of your top hand on the mat.
- Open your knees, but keep your heels together.
- Do not lean back. After opening, close the knees, and you’ll feel the burn in your side butt.
17. Standing Hip Abduction
Standing hip abduction is an efficient exercise for isolating your hip muscle that promotes movement, balance, and stability. When you perform this exercise with proper form, it strengthens and builds your lateral glutes.
How to do:
- Stand next to a wall in a sideways position with your feet hip-width apart.
- Place your right hand on the wall if you need support and your left hand on your hip.
- Lift your left leg away from your body as you keep your toes facing forward.
- Hold for 2 seconds and go back to the starting position.
18. Side Lunge
Another good move that targets the side butt is a lateral lunge. Not many moves work on your side butt, which is why it is important to include side lunge in glute workouts for women. Additionally, this exercise also works your inner thighs and enhances hip mobility.
How to do:
- Stand straight with your feet together.
- Step wide out to the right. Lower the leg with which you have stepped out into a lunge.
- The knees should be bent and in line with the foot.
- Lower your hips backward as you lunge. Your right knee shouldn’t come over your toes.
- Keep the other leg straight.
- Now, push your right foot off the floor and go back to the standing position.
19. Good Mornings
Good morning is a popular exercise that appeals to most women. It’s because they are not very challenging but target the entire posterior (back) chain. This includes the hamstrings, glutes, and lower back muscles. This move also allows you to improve your performance in deadlifts and squats.
How to do:
- Stand straight and position two dumbbells, each over your shoulder. Alternatively, place a barbell on your shoulders behind your neck.
- Hinge at the hips and push them back.
- Your chest should come toward the ground.
- Pause when you feel a stretch behind your legs (hamstrings).
- Return to the starting position and squeeze your glutes.
20. Donkey Kick
A donkey kick is one of the best exercises for tightening your glute muscles. It also wakes up your glutes and makes them ready for intense exercises. This exercise can be done with or without ankle weights; however, it feels challenging.
How to do:
- Start on all fours with your knees hip-width apart.
- Keep your hands directly below the shoulders and pull your belly in.
- Lift your right leg and kick it up.
- Squeeze your hips at the top.
- Lower the leg and repeat 20 reps on the same leg.
Conclusion
Glute workouts for women don’t have to be boring with the same exercises. You can mix and match a variety of moves and challenge yourself repeatedly. Don’t forget to maintain the correct form while performing an exercise. It would be best to consult a professional trainer if you feel that your form isn’t accurate.
