For the love of barbells, if I see one more naked butt on Instagram, I’m going to flip a lid. While I do love to work out my glutes and aspire to that hourglass shape, you will absolutely not see my naked behind on Social Media.
Somehow, it has become an unwritten rule that to be in the fitness industry you have to be half naked all the time. But let’s not dive into that bombshell, shall we?
Girl, you came here because you are looking for some killer Glute workouts to add to your routine, am I right?
Heck yes, mama, let’s do it.
Keep in mind, that these WILL work your butt and it is NOT recommended you do these all at once. Sprinkle these babies into your current routine several times a week and watch that butt of yours take shape.
Couple of things to consider as to why you would want to work your glutes:
- Your glutes are often undertrained and overlooked because to really target those areas, takes some real effort!
- After having kiddos, a mama’s hips can really be out of whack. Strengthening those glute muscles, especially the glute medius (towards the side of your hips), will help stabilize those hips and bring them into their new normal
- Strong is in, skinny is out. Strong means having a healthy butt that has some shape to it! Don’t be afraid of shape!
Alrighty, enough of that, let’s dive in shall we? At the bottom, there will be a video of all of these exercises that you can see in motion, plus I’ll give you the opportunity to download a printable of these exercises for free!
Glute Exercises for a Killer But #1 – Bridge with Hip Abduction
Wrap a band around your legs and pull it up to right above your knee, right at the curve of your quad muscle.
Lie flat on your back with your knees bent and your feet flat. Raise your butt up off of the floor and hold that position while pressing your legs out against the band. Repeat this motion for between 8-15 reps (depending on your level of fitness).
Glute Exercises for a Killer Butt # 2 – Banded Step Backs
Wrap the band around your ankles and split your feet as pictured below using the front foot as your ‘anchor’. Then step backwards onto your toe while keeping your leg straight. Repeat for 8-15 reps.
Glute Exercises for a Killer Butt #3 – Quadruped Kickbacks
With the band still wrapped around your ankles, drop down to all fours and raise your foot towards the ceiling keeping the bottom of your foot towards the ceiling. Repeat for 8-15 reps.
Glute Exercises for a Killer Butt #4 – Plank Toe Taps
Band is still around your ankles! Come up into a plank position and step your foot out then back to center, then the other foot out and back to center. Keep your core in nice and tight. Repeat for 8-15 reps.
Glute Exercises for a Killer Butt # 5 – Quad Leg Raise (Fire Hydrant)
Pull the band back up to above your knees and put it at the base of your quad. Raise your leg out with the knee bent, much like a dog going pee on a fire hydrant then back down. These are killer! Start with 8 reps for several sets then work your way up. You will feel these later!
Glute Exercises for a Killer Butt #6 – Reverse Hyper
Lie on your belly on a bench and hold onto the bench with your hands. Raise your legs and put your heels together. Then, while pressing your heels together, raise your legs up and towards the ceiling and back down. Pressing your heels together and keeping your core engaged is vital to properly doing this movement! Repeat for 8-15 reps.
Glute Exercises for a Killer Butt #7 – Weighted Frogs
Lie on your back and bend your knees and put the bottoms of your feet together. Place a heavier weight on your hips, right below your belly button. Typically I will place the weight between my hip bones. Engage your glutes and lift up off of the ground then lower back down. Repeat for 8-15 reps.
Glute Exercises for a Killer Butt #8 – Cable Hip Abduction
Head over to the cable machine in your gym and there should be a strap that is Velcro that will hook onto the bottom part of the cable and wrap around your ankle (below pic for reference). Stand with the side of your feet parallel to the cable machine. Plant the foot closest to the machine as your base foot. Engage your core and if you’d like, for balance, reach out and hold onto the pole of the cable machine. Then, with a slightly bent knee, raise your leg out to the side and back down.
Repeat for 8-15 reps.
Glute Exercises for a Killer Butt #9 – Cable Hip Extension
Facing the cable machine, hold onto the poles and lean forward just a little bit. Plant one of your feet at the anchor foot and raise your leg backward. I typically will turn my toe out just a little bit (below pic for reference) as it engages my glute muscles just a bit more then lower back to the ground. Repeat for 8-15 reps.
And Now the Video…
I’m going to leave you with a few other quick tips:
- Don’t forget to do both legs. If you’re doing these exercises and you’re on one that you do one leg at a time, don’t forget to do the same reps on the other leg!
- I don’t recommend doing all of these at once. Your butt will hate you. Take 2-4 of them and sprinkle them into your current workout routine. If you don’t have a workout routine or schedule, you can instantly download a 30 day workout plan here.
- Start with the 8 reps and several rounds, then work your way up in reps with the same weight of band. Once you reach 15 reps or so with that weight of band, then move up in weight in band and go back to 8 reps.
These exercises are killer, mama, and they are fantastic for building up those muscles that will strengthen your hips.
When we have our babies, our hips are stretched and given quite a beating so they need to be built back up and loved and cared for. These will get you well on the way to getting your hips back to strong and solid.
You can totally do this, so enjoy!