Top 3 exercises to grow your glutes
Over the past few years growing glutes has become popular amongst many people. There are different reasons as to why you may want to grow your glutes and I am going to provide you my top 3 exercises to grow your glutes. Before I begin, I must stress that nutrition plays a large role in muscle growth. If you are not seeing the results you want, then take a look at what food you are consuming as this could be one of the reasons.
1) Hip thrusts
Hip thrusts are a great way to target your glutes. They target all three areas of your glutes (medius, maximus and minimus). To perform the exercise you will need a bench.
Lean your shoulder blades on the bench, with your feet on the ground and knees bent. Thrust your hips up towards the ceiling so your glutes are now off of the ground and your knees are bent at 90 degrees. Slowly go back to down so your glutes are hovering above the floor. If you wish to use weights, place them just under your hip bone and hold.2) Bulgarian Split squats
Including Bulgarian split squats to your routine allows you to improve your balance as it is a unilateral movement. It works similar muscle to squats and helps grow your legs and glutes.
To perform the exercise you will need a bench and dumbbells. Sit on the bench and take one large step forward. Have one foot on the bench and one foot on the floor. Bend both knees down and keep your back straight. Slowly go back to a standing position and repeat until all reps have been completed.
3) Romanian Deadlift
Last but not least, is the Romanian Deadlift (RDL). I would encourage you to perform this exercise without weights first to ensure your posture is correct.
Standing shoulder width apart, bend your back forwards and have your knees slightly bent. Bend forwards until your back is at a 90 degree angle. Slowly come back to a standing position and repeat. Remember to keep your back straight throughout the exercise. Also, tense your glutes and hamstrings when coming back to the start position.