Strong glutes are needed for nearly every movement you do in lower body workouts. They help with tight hip flexors and they are needed for your lower back, hips, knees, and ankles to not take on extra loads. It’s possible to get stronger glutes and grow your butt by activating this area with certain exercises to engage particular muscles. Strength training is the best for increasing and strengthening the glutes. You need to target all three muscles when you are doing a leg day workout; the gluteus maximus, the gluteus medius, and the gluteus minimus. Here are four exercises for stronger and bigger glutes.
Curtsy Lunge
Stand with your feet hip-width apart and cross your left leg behind your right leg. Bend your knees until your right thigh is parallel to the floor and keep your body straight. Bring the leg back to start position and repeat on the other side.
Goblet Squat
Hold a dumbbell between both hands close to your chest and keep your feet hip-width apart. Sit with the hips back in a squat. Push through your heels to return to start. Do 15 reps.
Swiss Ball Bridge
Lie on your back and rest your heels on a swiss ball with your knees bent 90 degrees. Push up through your glutes to a bridge position. Pause at the top for 2 seconds, keeping your ribs down your core engaged, and return to the start position. Do 15 reps.
Dumbbell Romanian Deadlift
Stand with your feet hip-width apart. Dumbbell in each hand with the arms extended to the floor in front of your thighs. Keep the knees soft and slightly bent and the back straight. Hinge back the hips to lower your hands and upper body towards the floor. Pause for 2 seconds and then come up to the start position.
