Weak glutes suck. They cause way too many problems. From back and knee pain, weak ankles and feet, to messing up your posture and more importantly your gains! Needless to say, strong glutes are very important. They improve hip mobility, prevent your knees from caving in, prevent low back pain, increase your athletic ability and of course look good…yes, even for guys. Wanna get rid of that pancake ass, look good, and become stronger at the gym? Perform these 2 workouts and you’ll be flipping cups on your ass in no time.
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For these glutes workouts, we will be using the hip thrust. Why hip thrusts? Well, studies have found that the glutes fire up a lot more when performing hip thrusts than when performing squats (this doesn’t mean you should stop squatting!). The hip thrust is just a great glute exercise. Simple as that.
Glutes Workout for beginners:
Every minute on the minute for 16 minutes
15 elevated hip thrusts
15 feet elevated hip thrust
1. Shoulders elevated hip thrust
Lie with your upper back resting on a bench or chair, bend your knees to about a 90-degree angle and your feet should be flat on the floor. Keep your chin tucked, and brace your abs. Squeeze your glutes, lift your hips, and hold for a second or two. Slowly lower your body and return to the starting position. That’s 1 rep.
2. Feet elevated hip thrust
Lie on the floor with your knees bent and your feet elevated on a bench or chair. Tuck your chin. Brace your core and squeeze glutes. Push your hips upward. Your body should form a straight line from your shoulders to your knees. Slowly return to the starting position. That’s 1 rep.
Advanced Glutes workout:
Ten rounds of :
10 reps per side Single Leg hip thrust
10 reps of Feet elevated single-leg hip thrust
1. Single-Leg shoulders elevated hip thrust
Lie with your upper back resting on a bench or chair, bend your knees to about a 90-degree angle and your feet should be flat on the floor. Keeping your chin tucked and abs braced, lift your right foot off the floor, then raise your hips until your body forms a straight line from your shoulders to your knees squeezing your glutes at the top. Hold for 1 to 2 seconds and slowly return to the starting position. Complete the reps and then switch legs. Don’t let your left foot touch the ground between reps.
2. Feet elevated single-leg hip thrust
Lie on the floor with your knees bent and your feet on a bench or chair. Elevate one of your legs off the bench, Tuck your chin, brace your core, and squeeze your glutes. Push your hips up, keeping one of your legs elevated. Pause for a second or two, and slowly lower your body and leg back to the starting position. Complete the number of reps on one side and then switch and do the same amount of reps with the other leg.
Tips to remember
Use a band around your thighs to get even more glute activation.
Keep your core tight and chin tucked.
Squeeze glutes at the top.
There you have it. You don’t need fancy equipment or a lot of time to have a good workout. Strong Glute muscles are very important and therefore shouldn’t be ignored. Now go work on that ass!