I came across this article awhile back and found it to be so helpful when training glutes! I've been lifting for years but this was a great reminder of some small movements that can lead to BIG results.
Some of the key points...
- Squat deep. ASS TO GRASS.
- Keep your feet wide during squats. Keeping them closer together puts more emphasis on your quads.
- Keep your feet wide during bulgarian split squats. Don't have your front foot too close to the back or that's more quad work too.
- Squats get a lot of attention for being a booty-building exercise but honestly, nothing kills my legs like lunges do. Don't neglect lunges!
- Curtsy squats are another great leg workout that emphasizes the glutes.
My favorite glute exercises:
- Bulgarian split squats
- Back squats
- Front squats
- Lunges
- Hamstring curls (machine and with a bosu ball)
- Leg Press
- Hip Abductors (seated and out of seat)
