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Top 10 Exercises To Lift, Round & Firm Your Glutes

THE BEST GLUTE EXERCISES FOR A FIRM AND ROUND BOOTY

There’s nothing quite like a firm, round booty to put everyone’s neck at risk! To give your backside that nice, round shape, you need to choose the best glute exercises, that target and activate the muscles and use enough weight to build muscle tissue. In the end, the effort you put into your workout will be what makes the difference!

1 SINGLE LEG DEADLIFT

Working on one side at a time and ensuring that only your glutes move the weight, is one of the best ways to build strong glutes and improve body symmetry.

Single leg deadlift exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/single-leg-deadlift/

2 SUMO SQUAT

Adopting a wider stance when doing squats allows your hips to get lower, which in turn activates your glutes and hamstrings to a greater degree.

Sumo squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/sumo-squat/

3 BULGARIAN SPLIT SQUAT

Pushing slowly through the heels takes the stress away from the quads and helps you build rounder and firmer glutes.

Bulgarian split squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/bulgarian-split-squat/

4 SQUAT KICKBACK

Doing exercises that target both the glutes and the hamstrings is the perfect way to lift your butt and tone your posterior chain muscles.

Squat kickback exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/squat-kickback/

5 STEP UP

Moving your legs into a full extension allows you to activate your glutes to the max and grow muscle tissue. If you want a bigger and rounder butt, you can mimic the full extension that occurs with stair climbing by doing the step up exercise.

Step up with knee raise exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/step-up-with-knee-raise/

6 SIDE LUNGE TO CURTSY LUNGE

In a thorough glute workout you need to target, not only the gluteus maximus but also the gluteus medius and minimus. You do that with exercises that pull your legs away from the midline of the body.

Side lunge to curtsy lunge exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/side-lunge-to-curtsy-lunge/

7 HAMSTRING CURLS

Squeezing your glutes for 2 to 3 seconds at the peak of the movement and keeping the muscles under constant tension ensures that you get the best growth out of your glutes.

Lying hamstring curls exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/lying-hamstring-curls/

8 SIDE LYING HIP ABDUCTION

Maintain very slow and controlled movement patterns and keep your glutes under tension and engaged.

Lying side hip abduction exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout.

9 GLUTE BRIDGE

To challenge your glutes even further, keep the movement slow, squeeze your butt, and place a barbell or heavy weight across your hips.

Glute bridge exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/glute-bridge/

10 CLAMSHELL

To increase tension, place a resistance band around both thighs.

Clamshell exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/clamshell/

FINAL TIPS FOR A PERFECT BOOTY

TIP 1 – Warm up for 5 to 10 minutes.
TIP 2 – Stick to 3 sets of 12 to 15 repetitions and choose weights that challenge your muscles. The last few reps should be tough.
TIP 3 – Stretch for 5 minutes at the end of the workout, to increase flexibility.
TIP 4 – Do 30 minute cardio workouts at least 3 times a week and add upper body, core and leg workouts to your weekly schedule.
TIP 5 – Eat enough protein to build and maintain your muscle mass. 20-30 grams of protein per meal is enough.

Top 10 GLUTE Exercises For Women: Firm, Round & Lift Your Booty! Click to Tweet
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