ActiveFitness expert shares two exercises you need to build bigger glutesAre you doing these?When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveFitness expert shares two exercises you need to build bigger glutesAre you doing these?When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Are you doing these?
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty)
(Image credit: Getty)
These days everyone wants a bigger, stronger booty and rightly so. After all, the glute maximus is the largest muscle in your body and all three muscles that make up your backside are responsible for a lot of things – moving, balance and supporting our lower backs. But with so many bits ofhome gym equipmentto help us achieve this, it can be hard to decipher what the best exercises are when it comes to building our behind. Luckily for us, elite fitness expert, Jeff Cavaliere, has answered this.
“If you don’t have these two boxes checked in combination with each other, you’re going to struggle to build your best glutes possible,” says Jeff. That’s not to say all other glute exercises don’t provide any benefits, but if there’s two you should be doing it’s these.
1. Low bar squat
Squats are one of the most popularcompound exercisesfor leg and glute strength. But when you’re specifically looking to make glute gains, Jeff says it’s all about the low-bar squat. This is where you have the barbell placed across your rear delts and back, as opposed to your traps in the high bar position. Why though?
Well, Jeff explains when the barbell is placed higher on our backs, our torso remains more upright which means our quads do more of the work. “But when you shift that bar down into the low bar position, instantly it’s going to tilt your torso a little bit more forwards. More importantly, you have to counteract that, for balance sake, and have your glutes shift backwards. In other words, hinging more at the hips and what that will do will light up those glutes.”
Make sure you can squat with good form first using just your bodyweight and then the barbell (oursquat guidewill walk you through how to). Once you do begin using the bar, imagine you’re trying to hug it around your body to keep it in a stable position, as opposed to it just balancing on your back.
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Today’s best barbell dealsSynergee Games Barbell$219.95$199.95ViewSee all pricesCAP Barbell Olympic Bar$34.11$20.16ViewSee all pricesBowflex SelectTech 2080 Barbell$599.99ViewSee all pricesDHT Adjustable Dumbbells Barbell Set$549ViewSee all pricesWe check over 250 million products every day for the best prices
Today’s best barbell deals
Synergee Games Barbell$219.95$199.95ViewSee all pricesCAP Barbell Olympic Bar$34.11$20.16ViewSee all pricesBowflex SelectTech 2080 Barbell$599.99ViewSee all pricesDHT Adjustable Dumbbells Barbell Set$549ViewSee all prices
Synergee Games Barbell$219.95$199.95ViewSee all prices
Synergee Games Barbell$219.95$199.95ViewSee all prices
Synergee Games Barbell
Synergee Games Barbell
$219.95$199.95View
$219.95$199.95
$199.95
See all prices
CAP Barbell Olympic Bar$34.11$20.16ViewSee all prices
CAP Barbell Olympic Bar$34.11$20.16ViewSee all prices
CAP Barbell Olympic Bar
CAP Barbell Olympic Bar
$34.11$20.16View
$34.11$20.16
$20.16
See all prices
Bowflex SelectTech 2080 Barbell$599.99ViewSee all prices
Bowflex SelectTech 2080 Barbell$599.99ViewSee all prices
Bowflex SelectTech 2080 Barbell
Bowflex SelectTech 2080 Barbell
$599.99View
$599.99
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See all prices
DHT Adjustable Dumbbells Barbell Set$549ViewSee all prices
DHT Adjustable Dumbbells Barbell Set$549ViewSee all prices
DHT Adjustable Dumbbells Barbell Set
DHT Adjustable Dumbbells Barbell Set
$549View
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We check over 250 million products every day for the best prices
2. Barbell hip thrust
This can be performed at home also with a dumbbell and resting back onto your sofa or something sturdy. But the benefits of using anOlympic barbellis that you can really overload the weight, which is key to building bigger muscles.
“When we get to the top of this lift in our shortest position of the glutes we have peak contraction and the load being felt the greatest,” says Jeff. This is something you don’t experience so much at the top of the squat, which is why he says it’s so important to do both these exercises, not one or the other.
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A good pair ofworkout shoeswill also help massively, as you want to push through your heel and you’ll have more control. A flatter sole will give you more stability, or you could even wear a pair of squat shoes, likeUnder Armour’s Reign Lifter Trainerwhich provides a solid, sturdy base.
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We check over 250 million products every day for the best prices
If you’re looking for more glute exercises, then why not add thissingle resistance band glute exercisealongside these two movements that Jeff’s recommended? Otherwise, here’s another exercise he recommends that you can also do tobuild your booty using a single household item.
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