Today I’m going to share a killer workout for glutes that will also tone and tighten some of those other problem areas, too. Before you begin these exercises, be sure to warm up properly. You're going to be working hard but it will be worth it.
If you're going to effectively build muscle, these exercises need to be tough. You need to hit fatigue within 10 reps or less in order to see great results. If it isn't difficult for you, then add weight. Also, to really ramp up the volume, do these in a circuit-style manner with little to no rest in between exercises. Do 3 sets of each. This workout will take you no more than 20 minutes but the results will be killer.
Jump Squats
Squats are amazing for your entire upper leg but adding at least a little jump at the top will really blast your glutes. Spread your feet shoulder-width apart and push your butt out behind you as if you were sitting down in a chair. Keep your back straight and don't push your knees out; they should never extend past the line of your toe.
When you return to the upright position, add a jump. Don't pause before going back into another squat. Do 10 reps or less to reach failure.
Dumbbell Box Step-Ups with a Hop
In the beginning, dumbbells may be too much - just your bodyweight may be enough. Don't forget that this should be hard, though. Start with your feet shoulder-width apart, dumbbells at your side. Step up onto the box. Give a little hop on your lead foot while you're up there and step back down. Repeat with the other foot. Do 10 reps with each foot, or until failure.
Dumbbell Lunges
Lunges are a core part of just about everybody's leg and glute day for a reason: they work. Start with your feet shoulder-width apart. Place one foot out in front of you as if you're taking a step. Lower yourself toward the ground as if you're kneeling. Make sure that your knee doesn't extend past the line of your toes. Push your body back up and bring your lead foot back to the starting position. Repeat with your other foot forward.
Kneeling Leg Lifts
Adding pulses to this exercise will burn the fat right off of your butt. Get down on all fours and push one leg out behind you until your leg is straight. Push your heel toward to ceiling. When you feel as if you can't get your foot any higher, push upward with your heel in quick, controlled pulses 7 times. Return to all fours and repeat with the other leg. If this doesn't make you feel the burn, use ankle weights or resistance bands.
Jumping Rope
This is such an under-rated exercise! Jumping rope works your shoulders, abs, glutes, hamstrings, calves, quads and arms. Keep your glutes tight when you're jumping and you'll get an even better workout. The bonus is that you're getting a quick burst of cardio that will help speed up your metabolism without causing your body to release cortisol. Jump for 30 seconds to a minute and a half.
There are a million and one different ways to work your glutes but I like this particular workout because it mixes things up a bit while targeting your glutes and other muscles by using compounding exercises. That helps to burn calories, build muscle and increase balance and coordination. If you follow it, you'll have the glutes of your dreams in no time!
To your results,
Kyle
