Swimsuit Season Got You Down
Swimsuit season got you down? I’m sharing a few of my favorite glute-strengthening exercises to get your butt bikini ready! Practice these moves to build a firm, round, and lifted booty you’ll love!
1. Hip Thrust
Similar to the glute bridge, this exercise is a great way to strengthen and firm the glutes, as well as improve core stability!
Begin by sitting on the floor with your shoulder blades against a bench, knees bent, feet flat on the floor in front of you. Engage the glutes and lift your hips off the floor, creating a straight line from the knees to the shoulders.
Add resistance for even more of a challenge! Try holding a weight plate, dumbbell, or loaded barbell on your hips for more glute growth.
2. Bulgarian Split Squat
Place one foot on a bench or other elevated surface behind you, and step the front foot forward into a lunge position. With most of your weight over your front foot, bend your knees until your front thigh is parallel to the floor. Engage the glutes and hamstrings as you push through your heel to return to starting position.
Try adding a barbell on your back to strengthen your glutes even more!
3. Hyperextension
Although typically thought of as a back exercise, this move is great for targeting the glutes!
Place your hips and upper thighs against the pad and secure your feet behind the rounded pads. Place your hands behind your head or across your chest, and lower your upper body to about a 90 degree angle. Squeeze the glutes as you raise your upper body and return to the starting position. (Not recommended if you are having current back issues)
4. Reverse Hyperextension
Lie in a prone position with your stomach and hips on a stability ball and hands or forearms on the floor. Keeping the legs extended, activate the glutes and raise the legs. Hold for 1-2 seconds at the top, and lower the legs to starting position. (Not recommended if you are having current back issues)
5. Glute Kickback
This exercise is great for glute activation and can be done anywhere!
Get on your hands and knees on a mat with your back parallel to the floor. Keep the knee bent and engage the glute as you drive your heel up toward the ceiling. Return to starting position and repeat on the other side.
Try this move with a resistance band for an added challenge!
6. Bent-Over Abduction Lift
Begin this exercise by bending over with hands on a bench, knees slightly bent. Be sure to keep a flat back and neck in neutral position. Squeeze the glutes as you raise one leg to the side, up to hip height, keeping the leg extended. Lower leg to starting position and repeat on the other side.
Add3 sets of 12-15 reps of these exercises into your routine 2 to 3 times a week to grow that booty!
*As always, check with your doctor before beginning any new exercises and if you experience any sharp pain.
Contact me with any questions or to find out about starting a personalized program!
Joy Fleck is a NASM certified personal trainer at North Atlanta Spine located in Alpharetta, GA.
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