Looking for some exercises to target your glutes? Look no further! These twelve weighted glute exercises are the tried and true favorites of trainers, athletes, and people who just want to feel and look great.
Whether you’re looking to improve your athletic performance, sculpt your booty, or simply tone up a bit, it’s important to include glute-focused exercises in your workout routine. It’s no secret that strong glutes are essential to a good body – they help control every movement you make, from walking to running and even sitting!
Weighted exercises are a great way to firm and sculpt your glutes, improving the shape and tone of your bottom. There are many great exercises out there that will help you tone and strengthen your glutes, but some stand out more than others. In this article, we’ll take a look at 10 of the top weight-bearing exercises for your glutes.
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1. Top Weighted Exercises for the Glutes – Weighted Squat
We all know that squats are the go-to exercise for building strong, shapely glutes. But adding weight to this classic move will amp up its effectiveness. To do a weighted squat, simply add weights to your normal squat routine – you can use dumbbells, kettlebells, or any other weights you have available. Hold your weights at shoulder height or with your arms crossed in front of your chest, and squat down until your thighs are parallel to the floor.
Source: Photo Courtesy of CrossFit IncHold for a moment, and then rise back up to a standing position. Keep your back straight as you squat, and make sure to squeeze your glutes as you stand back up.
2. Top Weighted Exercises for the Glutes – Weighted lunges
Another great way to target your glutes is with weighted lunges. This exercise is a great way to improve balance, strength, and flexibility in your lower body. To do a weighted lunge, hold weights at your sides, and take a large step forward with your right leg. Bend both knees as you lower down until your right knee is just above the floor. Keep your left leg straight, and focus on squeezing your glutes as you press back up to the starting position. Then switch legs and repeat on the other side.
3. Top Weighted Exercises for the Glutes – Weighted Step Ups
Step-ups are a great way to build strength and tone your glutes. To do weighted step-ups, you’ll need to find a sturdy bench or box that is at least as tall as your knee. Hold weights at your sides or with your arms crossed in front of your chest, and place one foot on the bench. Press straight up through your heel to lift yourself onto the bench. Then lower back down to the ground, keeping your knee behind your toes as you do so.
4. Top Weighted Exercises for the Glutes – Weighted Donkey Kicks
This exercise is great for building both flexibility and strength in your glutes. To do weighted donkey kicks, get on all fours on a mat or carpeted surface – your hands should be shoulder-width apart, and your knees hip-width apart. Hold a weight or dumbbell in one hand, and then raise that leg up behind you. Focus on squeezing your glutes as you lift your leg, keeping the knee bent at a 90-degree angle. Hold for a moment, and then lower your leg back down to the starting position. Do reps on one side before switching to the other.
5. Top Weighted Exercises for the Glutes – Weighted Bridge
The bridge is another great exercise for targeting your glutes and improving flexibility and strength. To do a weighted bridge, lie flat on your back with your knees bent and feet flat on the floor. Hold weights at your sides, and then lift your hips up into the air. Focus on squeezing your glutes for strength, and hold for a moment before lowering back down to the starting position.
6. Top Weighted Exercises for the Glutes – Glute Bridge March
This is a great exercise for targeting your glutes and improving balance and flexibility. To do a glute bridge march, lie on your back with your knees bent and feet flat on the floor. Hold weights at shoulder height or with your arms crossed in front of your chest, and squeeze your glutes as you lift one knee up off the ground. Hold for a moment, and then lower your leg back down before repeating on the other side.
7. Deadlifts
Deadlifts are another great exercise for building strength and toning your glutes. To do a deadlift, stand with your feet hip-width apart and hold weights at your sides or in front of your chest. Hinge at the hips and bend forward, until you’re looking at the floor in front of you. Keep your back flat and your eyes on the floor in front of you as you lower down. Squeeze your glutes as you stand back up to the starting position.
8. Squats With Pulse
This exercise combines the benefits of both squats and lunges, helping to tone your glutes and strengthen your core. To do squats with a pulse, stand with your feet hip-width apart and hold weights at shoulder height or in front of your chest. Bending at the knees and hips, lower down into a squat – make sure to keep your back straight as you do so. Then squeeze your glutes as you pulse up and down.
9. Side Lunges With a Weighted Twist
This exercise is a great way to combine strength training and core stability. To do side lunges with a twist, stand with your feet hip-width apart and hold a weight at your chest, or with both hands extended out in front of you. Take a big step to the right, and lower down until your right knee is bent at a 90-degree angle. Then twist your torso to the left, keeping your weight in the heel of your back foot. Bring your torso back to the center and then stand back up to the starting position. Repeat on the other side, making sure to keep your shoulders square as you twist.
10. Sumo Squats with a Rotation
To target different muscles in your glutes and core, try sumo squats with a rotation. Begin standing with your feet wider than hip-width apart and turn your toes out to a 45-degree angle. Hold your weights at shoulder height or in front of your chest. Lower down into a sumo squat, and then twist to the right as you come up to the starting position. Repeat on the other side, making sure to keep your shoulders square as you twist.
Conclusion
If you’re looking to build strength and tone your glutes, these are some of the best weighted exercises you can try. They cover a variety of movements and combine toning with cardio to help you get the best results. So give them a try today and start building stronger, firmer glutes!
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