Feelin’ peachy? Spice up your lower body session with these six essential glute exercises from Grenade®’s Nathan Williams. Whether you’re new to the gym or a seasoned weight warrior, this workout is sure to get your butt burning! Want a breakdown of each move? Well, we got the goods! Below, we explain how to perform each move and the benefits and we've also included a lil vid of Nathan himself performing each move - don't say we don't treat you!Lateral Band Walks
Work your glutes, hips and thighs with this killer move. It looks super easy but, be warned, it burns. Simply position your feet shoulder-width apart, with the band around your calves – the band should be taut, not stretched. Then, bending the knees slightly, walk sideways for 8 steps, then back again. Like we said, it looks easy, but this is a great way to activate your glutes at the start of your session or the perfect finisher after a workout.
Not a fan of deadlifts? Well, why not give the sumo version a whirl. With a wider stance than it’s predecessor, the sumo deadlift targets the glutes, while also strengthening the lower back, hamstring and trap development.
To perform this compound movement, simply stand in a wide stance with your toes pointed outwards and your grip placed inside of your legs. Then, with your knees bent and back straight, lift the barbell upwards, as you would a normal deadlift. Once lifted, slowly place back onto the ground, slightly bending your knees and ensuring your back stays straight.
Barbell Hip Thrusts
If you’ve been on a mission to build that booty then, chances are, you’ll have come across the humble hip thrust. Now, don’t be put off by the somewhat *sexual* look of this movement. And, lads, don’t try and worm yourself out of this one – hip thrusts are NOT just for gals! Known to improve both the strength and size of the glutes, as well as working the hamstrings and quads, this exercise is a no brainer if you’re set on increased your lower body strength.
Start by positioning the barbell in the hip crease and stabilise your back on a bench or sturdy plyo box. Your feet should be facing forward and your knees should be bent at a 90-degree angle. Then, ‘thrust’ upwards, lifting your bum off the ground, keeping your abs tight and squeezing your glutes as you lift. Try not to arch your back and keep your feet flat on the ground.
Glue Ham Raise
Looking to hit those hammies? Give the Glute Ham Raise a go! As well as strengthening the hamstrings and the glutes, this exercise helps develop muscle endurance and performance, so it’s an essential addition to your routine, especially if you’re taking on bigger compound exercises.
First, hunt out the glute ham developer (GHD) in your gym – you’ll need this to perform this move. Adjust it so that your feet are secured, and your quads are resting on the padded area of the GHD. Brace your core, cross your arms across your chest or lower at the side of your torso and slowly lower your torso forwards over the edge of the GHD until you’re horizontal. Then, lift up slowly, returning to your starting position and repeat. Be sure to keep your back straight throughout.
Bulgarian Split Squat
Not for the faint hearted, here’s another exercise that sure burns those glutes. As well as improving your range of motion, this move builds the glutes and quads, while also helping to improve balance and knee strength.
You’ll need a set of dumbbells and a bench for this exercise. Simply hold a dumbbell in each hand and place the front of one of your feet onto the bench behind you. Lower your hips towards the floor so your rear knee comes close to the floor, then lift up again. Repeat and then switch legs.
If you’re after a full body workout that targets the glutes too then kettlebell swings are for you! This versatile exercise is great for fat burning and also helps tone and strengthen the shoulders, arms, core and lower body – win!
Choose a kettlebell to suit your strength level and hold with both hands infront of you. With your feet hip width apart, lower yourself into a half squat, holding the kettlebell with straight arms and pulled back shoulders. Then, swing the kettlebell slowly behind your legs, then extend the knees and hips to accelerate the kettlebell upwards, just above eye-level. Be sure to keep your arms straight during your swings and make sure you accelerate through your hips and glutes to feel the full benefit in your lower body!
Well, that's glute day sorted! You're sure to be aching after these moves so read up on DOMS and how you can avoid it over on our blog.