How to Get Glorious Glutes!

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How to Get Glorious Glutes!

To have perfectly round and hard-shaped glutes, you need to do specific exercises, be consistent, and maintain proper eating habits. You do not have to wish you had perfect glutes when you can have them! So, let us get to it now. It is easy and basic.

Deep Bucket Squats:
Squats You can do these on a Smith Machine or under a regular squat rack. The deeper you go, the more you will work your gluts. Keep your heels planted and push off when you come up, breathing out as you do. You want to start light and work your way up to heavier weights. Two warm-up sets of 15 repetitions each and four more sets of 12-15 reps. This totals six sets. This may seem like an excessive amount of sets, but, remember, when you are working legs you are working 50 percent of your entire body.

Lunges You can do these on the Smith Machine, under a squat rack or with dumbbells. Lunges work your glutes and hamstrings and the front of the thigh. Lunges are essential to having full and hard glutes. You can do six alternating reps on each leg so as not to exhaust either leg. When doing lunges, make sure that the lead foot is lunging out heel flat, knee bent in front of you so that you cannot see your toes. The back leg is bent while you are resting on the ball of your foot, and as you come down the knee of your back leg should almost touch the floor. One warm-up set of 12 reps for each leg, then three sets of 10-12 reps per leg. This totals four sets.

Leg Curls:
Leg CurlYou can do these on the lying leg curl or standing leg curl machine. This exercise helps develop the hamstrings, which are very important for having nice glutes. Remember to contract the hamstring muscle at the completion of each rep. Do not drop the weight on the way down and keep the contraction on the way up One warm-up set of 15 reps and three sets of 10-12 reps.

Leg Extensions:
Leg Extension Done on a leg extension machine to define and shape the frontal thighs. There is no need to go heavy when doing leg extensions, but you must remember to squeeze or contract your quads when they are fully extended. This exercise needs to be done slowly. One warm-up set of 15 reps and three sets of 10-12 reps. This totals four sets.


Legs and glutes should be hit hard once a week.

Lori Braun

Lori Braun

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