Want to train your glutes? These 6 exercises will give you the best round glutes!
- Reading time: 9 min.
Nice, round glutes we all want them. Unfortunately, the chances are slim that one day you’ll wake up with glutes that would make Kylie Jenner jealous. You’ll have to work for it. And work hard! Do you already go to the gym regularly or are you planning to get a membership at your local gym, but wondering which exercises are truly effective for your glutes? In this blog, we highlight the 6 very best exercises for round glutes, so that in no time, you’ll be walking around with the glutes you’ve been dreaming of for years!
What are glutes?
You’ve probably seen it on social media: videos with one-liners like “your glutes will be on fire after this workout” or “the 5 glute exercises that grew my glutes like crazy!!!” All fun and games, but what are glutes exactly?
The glutes are the various muscles that together form the buttocks. There are three muscles that work together to help you, among other things, walk. The different exercises we’ll explain later in this blog each target a different muscle group. These are the three muscles in our buttocks:
- The Gluteus Maximus is the largest muscle in the buttocks and is the muscle that determines the shape of your glutes. So, if you’re training for round glutes, it’s recommended to focus on your gluteus maximus.
- The Gluteus Medius is the middle of the three glute muscles and can be felt on the side of the hip. The function of this muscle is to move the leg sideways and stabilise it.
- The Gluteus Minimus is the smallest of the three glute muscles. Like the gluteus medius, this muscle helps stabilise the pelvis while walking.
Training glutes at the gym: These are the 6 best exercises for round glutes!
Do you want to train your glutes at the gym? When you do the exercises below regularly, you’ll notice that you’ll get those toned glutes you’ve always dreamed of in no time! Do you prefer training at home? No problem! In our blog Exercises for toned glutes: easily work on your perfect glutes at home, we cover the best home exercises!
Exercise 1: Barbell Hip Thrust
The king (or queen) of glute exercises: the barbell hip thrust! This exercise is a must if you're aiming for toned glutes. The barbell hip thrust is similar to the glute bridge we discussed in the article about glute exercises for home. The hip thrust can be made more challenging by adding extra weight. In this exercise, the glutes are even more isolated than in the glute bridge, making it a great addition to your workout routine!
To start, make sure you have a barbell with the desired weight. Don’t go too heavy at first; you can gradually increase the weight over time. Next, sit with your shoulder blades against a fitness bench. If your shoulders don’t reach the edge, you’ll need to lift your glutes slightly off the ground. Bend your knees at about a 90-degree angle and place your feet flat on the ground. Lay the barbell horizontally on your legs and roll it up towards your hips. Ensure the barbell rests on your hips during the exercise. If your hips hurt from the barbell, roll a towel, fitness mat, or barbell pad around it.
Now it's time to shine: hold the barbell securely with your hands and lift your hips up. Do this by pushing your feet into the floor and squeezing your glutes. Hold the position at the top and then lower yourself back down slowly. It's important to keep your back straight during the exercise. Try to form a straight line with your body from your knees to your shoulders as you come up.