Many of the women who follow my social media accounts often ask how to get good glutes and what my go-to exercises are for great glute development. This is my current routine based on the tried and true methods I’ve found to help with great glute development:
- Butt Blaster kickbacks (pictured)
- Lunges (step-up or free weights)
- Close-stance booty squats
- Kettlebell squats
- Wide-stance sumo squats
I usually do a few sets of each, and I like keeping the reps on these exercises in the 20-25 range for the best balance of muscle fiber recruitment. Because of the high reps, weight choice is obviously flexible depending on how much you’re able to push. I recommend starting the warm-ups with moderate weight and increase in 5-10-lb increments.
The big key for how to get good glutes is to Concentrate on using/squeezing your butt on all the reps of these exercises to put as much focus on your booty as possible. They’re all great exercises for overall leg development, so your hamstrings and quads will get a good workout even if your focus is mostly on glutes.
Always remember, when it comes to cardio, the stair stepper is great for helping with getting good glutes, too. If you have one in your gym, I suggest using the stepper to warm up before any full-body workout.
To keep my knees and hips healthy, I always use Glucosamine Chondroitin before my leg day training routine. It helps keep my joints and connective tissue strong, healthy, and pain-free.
The workout listed above is great as-is, but feel free to experiment by adding more work for hamstrings and quadriceps if you feel it’s needed. Try this routine for a few weeks and let me know what you think.
Note: For information purposes only. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.