The lower body training is usually linked to big movements such as squats, deadlifts, lunges, and all of their glorious variations.
However, if you are not satisfied with your previous training it is time to add in a little extra glute work without further challenging your legs.
We believe you’ll enjoy it, and it will improve the strength and appearance of your glutes.
Here are five fantastic ways to hit those glutes. Follow the instructions and videos bellow
1-Leg Band Hip Extensions
As many people sit a lot during the day, it can often lead to some sleepy glutes. If you belong to this group, start doing some glute activation work during your warm-up, such 1-Leg Band Hip Extensions, which can be performed as part of your glute activation drills, or simply done alone.
–Starting position – looping a band through itself around the bottom of the squat rack, step inside of it with one leg. Stepping back far enough from the rack make sure that there is plenty of tension on the band.
–Bringing your leg forward, push it back only until your hip is extended, pause a while and focusing on the contraction.
–Your focus should be on deliberate and controlled movement.
–From the beginning do three sets of 10 to 12 reps on each side, increasing to three or four sets of 12 to 15 reps on each side.
2-Leg Back Extensions
By doing this correctly, you’ll have a great tool for glute work and at the same time some involvement of your back.
–Keeping a neutral spine, bring your upper body up only until it’s in line with your lower body.
–At the beginning perform it with your bodyweight only, and eventually, you may consider holding a small weight plate.
–Perform two sets of four to six bodyweight reps on each side.
Some mistakes: many people aggressively swinging upwards and come up too far and hyperextending at the top.
Pay close attention to your technique, making sure you keep this in the twists. If you feel this is in your lower back, or if it’s painful, it’s time to stop.
–Starting position – in front of the end of a bench, on your knees, so that the end of the bench is touching the tops of your thighs.
–Lay face-down holding on to the sides lightly, like you’re resting your forehead on the bench
–Knees should be bent at a 90-degree angle, but apart, and feet are touching each other (like Froggie legs).
–Keeping this position, fire up your glutes and push the soles of your shoes up to the ceiling.
You can begin with bodyweight until you get the movement down. For more challenging work, you can hold a very light dumbbell between your feet.
Perform two to three sets of eight to 10 reps without weight.
4-Leg Leg Press
The Leg Press machine will help you to get some great glute work by using one leg at a time.
–Starting position – Place your foot slightly higher than normal, keeping the toes slightly turned out.
–Press through your heel to focus on your glutes.
–Begin with two to three sets of 8 to 10 reps on each side.
5-Leg Back and Foot Elevated Bottoms-Up Hip Thrust
And now you should do your final movement, the 1-Leg Back and Foot Elevated Bottoms-Up Hip Thrust.
In this video demonstration, you’ll see:
–1-leg Glute Bridge
–1-leg foot and back elevated hip thrust
–1-leg foot elevated Glute Bridge
–1-leg foot and back elevated bottoms-up hip thrust
You should bring your butt all the way down to the ground to rest for a brief moment, before engaging the glutes to extend your hips again. The brief break on the ground makes this movement significantly more challenging.
Begin it with two to three sets of 8 to 10 reps on each side and then, consider moving on to the next variation in your next workout.
Bonus Exercise: Loaded Skater Lunge
If you have healthy knees and can do a variety of lunges, this one is for you.
This movement is performed in the Assisted Squat Machine, using one leg at a time to perform a Skater Lunge.
Begin this movement by starting without any weight, before attempting to load weight onto the machine.
Try starting with 2 to 3 sets of 6 to 8 reps on each side.