Glutes Workout #2: 17 Exercises to Shape and Tone Your Booty

Last Updated on January 7, 2021

As a fitness expert, I am often asked about glutes & back development. The informations about this muscle are as common as those about the other muscles, in my experience.

Workout Summary

Main Goal : Glutes Muscle

Workout Type: Compound, Isolation

Training Level: Beginner

Days Per Week: 1

Equipment Required: Barbell

Target Gender: Male, Female

Workout Description

The question about butt and glutes come from both male and female. All of whom truly want to increase their power, strength, and speed.

The proper development of these muscles can allow individuals to not only jump, swim, and run faster, but can also increases their power during sport activities.

1. Lying Hip Raises

3 sets | 10-20 Reps | 30s break
Slightly lie on your back on the floor. Knees should be bent and the feet should be in flat position on the floor. Place both arms – out to both sides of body at 45 – degree angle. Brace the core by imagining that the guts are being punched and then squeeze the glutes – tightly.

2. Pelvic Tilt

3 sets | 10-20 Reps | 30s break

Pelvic tilt exercise is very beneficial for abdominal muscles to strengthen them. To do this exercise, you should lie on floor on back by keeping the knees in bent condition. Flatten the back against the floor for tightening the abdominal muscles and then bend the pelvis slightly upward.

3. Barbell Hip Raises

3 sets | 10-20 Reps | 30s break
This exercise is very helpful to move muscles for body building. It helps to jump higher, running faster, and lifting weight to boosting the strength and improving the athletic performances.

4. Squat Thrusts

3 sets | 10-20 Reps | 30s break
It is a type of exercise, in which the legs are being thrust backwards to its full extent. The position of hands is on the floor in squatting form.

5. Stance Jacks

3 sets | 10-20 Reps | 30s break
This exercise requires to stand with feet together by raising hands to the chest level, touching fingertips, elbows out, a jump in the wide squad, reach the right hand towards the left foot, and extending the left arm extending behind the body.