Valentin Bosioc
Focusing on glute development isn’t just for Olympic lifters and bodybuilders – it can transfer directly into non-weight loaded exercises/activities too, such as team sports, running, jumping and more; due to the requirement for a hip extension being present in most sports and movements. Growing your glutes is just like training any other muscle, and therefore your approach developing the gluteus muscle group should be part of a well-rounded training routine.
Here are 5 of the best exercises to grow your glutes that should be part of any glute training program if strength, power and size is your goal!
BACK SQUAT
If you want to grow your glutes, back squats should be a staple part of any lower body training program. They’re a great compound movement that will not only add mass to your glutes but also help develop and strengthen your entire body by engaging your hammies, core and quads.
FRONT SQUAT
Lacking in popularity when compared to the back squat, usually due to the reduced loading ability of the bar – most people can squat much more in the back squat variation.
But, take ego out of the equation, and the front becomes an excellent compound exercise for increasing lower body size and strength. One study even found a greater level of gluteus maximus activation when performing the front squat than in any other squat variation
BULGARIAN SPLIT SQUATS
The Bulgarian split squat is a unilateral exercise, similar to the split squat, however, when performing a BSS the rear leg is elevated – increasing the muscular stress on the working leg at the front.
Bulgarian Splits squats will help to develop your quads, as well as your glutes, whilst also developing lower body strength and power.
DEADLIFTS
Deadlifts are a key exercise to work the muscles in our posterior chain, including the glutes, hamstrings and erector spinae.
With proper technique, performing the deadlift allows us to add significant load to our training with an exercise that provides full-body activation, developing both upper and lower body strength, power and size.
ROMANIAN DEADLIFT
These are a great exercise for targeting your hamstrings, glutes and erector spinae. The ‘pulling’ movement that is required is great for challenging your glutes and helping to build strength and power, promoting muscular growth. If you struggle with activating your glutes during a regular deadlift, Romanian deadlifts are a great way to help.
