Looking to build your glute muscles and lose weight around your thighs and hips? Sit back and hold on tight, because we’ve got the best glute exercises to help burn fat and build stronger hips and thighs!
1. Hamstring Curls on Stability Ball
Your hips stay elevated – and your glutes activated – during the entire set, with your legs lengthening then pulling bent for each repetition.
2. Romanian Deadlift
Grab one of the heavier dumbbells with your left hand and stand on your right leg. Keeping your spine naturally arched, hinge forward at the hips (pushing your hips toward the wall behind you), and allow the dumbbell to lower towards the floor. As you lower, bend your right knee slightly and lift your left leg behind you to counter your balance.
3. Kettlebell swing
With both hands on a kettlebell and your heart in your throat, of course! Finish off your legs and core with this explosive movement that takes aim at your glutes and hamstrings, jacks up your heart rate, and takes your workouts to a whole new level.
4. Hip Thrusts
There are many variations of hip thrusts such as Glute bridges, Single-leg Glute bridges, Frog pumps or Barbell/Weighted hip thrusts. Increase the challenge by adding a resistance band just above your knees.
5. Clam Prolonged Leg Carry
Make certain the resistance band is under your pelvis, mendacity down in your left as proven in place A. Your proper leg must be pointed ahead hovering over the bottom, that is your start line. Now slowly elevate your proper leg to the purpose as proven in place B. Maintain that place for one second and return to place A.
6. Single-Leg Jumps
7. Reverse Hyperextension
Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back while grasping the handles to hold your position. To begin the movement, flex the hips, pulling the legs forward. Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion. Return by again flexing the hip, pulling the carriage forward as far as you can.