Developing the glutes is top of most women’s fitness goals, but what’s the best way to go about this? Here are Natural Ms Universe Julia Hubbard’s top 10 best glute exercises!
Three types of exercises for well-rounded Glute training
Due to our lifestyles, many of us have glute muscles that don’t “fire” well. Some exercises to help ‘wake up’ the glutes are really important, otherwise you can train glutes and legs as much as you like but if they aren’t firing up, other muscles will take over the work and you won’t see results you want.
Glute activation exercises include
- Clam shells
- Fire hydrants
- Banded glute exercises
Multi-joint compound strength exercises for Glutes
These are your multi-joint big lifts, where you will concentrate on getting stronger. Aim to progress the weight lifted on each exercise from session to session. These include:
- Hip Thrusts
- Sumo deadlifts / deadlifts
- Step ups
- V Squat / Hack Squat
Isolation exercises for Glutes
Isolation exercises are those that focus directly on the muscle you want to work. These are exercises that you will perform more for “mind-muscle connection”, focusing on good form and ‘feeling the muscle’. These include:
- Cable pull throughs
- Cable kickbacks
- Hip abduction
- Single leg elevated bridge
- Weighted bridge
Obviously, there’s some overlap here – with exercises like lunges and step ups which could be used for high or low rep work.
Julia Hubbard’s top 10 Glute Exercises:
Top Tips for Developing the Glutes
How many times a week should you train glutes?
Glutes can be trained 2–3 times per week providing you get a day or 2 of recovery between sessions.
The muscles should be recovered in 2-3 days – so only training them once a week will mean you miss out on the opportunity to get results more quickly.
Can I train glutes every day?
For optimal results, I recommend having at least 1 day in between glute sessions. Muscles grow during recover, not in the gym, so rest days are important!
What is the ideal glute session?
Whilst the list above gives some basic exercises – there are many variations of these – but a good glute session should include a few activation exercises, followed by a couple of the strength exercises, working in heavier rep ranges of 6-10 reps, followed by some isolation work at higher reps working on feeling the muscle rather than lifting heavy – around the 10-20 rep range.
Should I train glutes on their own or with other muscle groups?
This depends on how often you can work out. You could have a dedicated glute day or add glutes to leg days and train upper body in between each workout.
What about cardio for Glute Development?
To get a glute burn on cardio, I recommend the stepmill, steppers (using long strides) or high incline walking on the treadmill.
Diet for Glute Development
With all this said, you can’t out-train your diet!
It is important to maintain a healthy diet, full of healthy, wholefoods, few processed foods and staying well hydrated are also important to see the results you want!
Supplements for Building the Glutes
(Editor’s Note): As with developing any muscle group, effective nutrition and adequate protein intake is necessary to build the glutes most effectively.
Vivolife’s Perform Plant-based Protein is one of the best-sellers on our site.
In addition to this, strengthening the glutes is pivotal to increasing their overall size and improving shape. Creatine Monohydrate can help each increase strength and endurance on every exercise you perform in the gym.
Implement Julia’s top exercises 2-3 times per week for a killer set of glutes and you’ll be sure to maximise your genetics!