The best glute workouts are the ones that are broken up into three parts, Part 1 Activating glutes, Strengthening the glute muscles, and Part 3 Strengthening the glute muscles:
What you will need: Workout mat, Kettlebell + dumbbell, or the TonerBum Glute Weight which is like a Kettlebell + Glute weight in one.
Part 1 Activating glutes: Personal trainers recommended activating your glutes before a weight training glute workout routine for the best optimal results and to prevent injuries. Here are three super effective glute activation workouts:
(1) Kettlebell Swings
Perform 10-20 reps of two to three of your choice.
Part 2 Strengthening the glute muscles: After you have woken up your glute muscles they are now ready for weight training. If you are new to weight training then it is essential, to begin with lighter weights until you build a stronger muscle mass to allow you to safely increase in weight. Make sure to choose strength training glute workouts that are safe and gentle on your body. In other words, honor your body by not overloading your joints especially your knees, hips, and lower back. The best glute workouts recommended by a physical therapist are the:
(1) Donkey Kicks (also known as leg raises):
Instructions: Begin on all fours. Shoulders aligned with your wrists with a slight bend in your elbows. Finders spread wide open, put pressure into your fingers and knucklebone of your hands to release the pressure from your wrists. You can also go doing on the side of your arms. Make sure there is a straight line from your neck to your spine, look about a foot in front of you to ensure your neck stays aligned with your spine. Keep your core tight and pelvis tucked in. Place a glute weight behind the back of your leg and slowly raise your leg up keeping your toes flexed down towards you and your hips aligned with the floor. At the top of your leg raise squeeze your glute muscle. Slowly go down and repeat 10-20 reps on each side.
(2) Fire Hydrants:
Perform these with a glute weight that allows a full range of motion. Avoid using resistance bands that Restrict the full range of motion that is needed to isolate the glute muscles with each movement. Make sure that when you lift your leg up during each glute exercise that you move slowly and squeeze the glute muscle at the top. The TonerBum Glute Dumbbell is an excellent choice for weight resistance during this exercise because of its ergonomic U-shaped design that allows it to safely and comfortably stay while you raise your leg during the donkey kick and fire hydrants exercises. When you are on all fours and lifting your leg up in the air you are literally targeting the key glute muscles, isolating and targeting key glute muscles for the best optimal results without putting any strain on your knee or hip joints and no pressure on your lower back.
Part 3 Stretching Glutes: 3 Best Glute Stretches