Talk to me about your favorite butt-toning exercises

[Anonymous]

PFPsisman10 wrote:

Anonymous wrote:

PFPsisman10 wrote:The best glute exercies are the following.

You will want to rotate through these every month:

Hip Thrust (barbell, Bodyweight, banded)

step-ups (heavy and light)

frog pumps

Squats (barbell, dumbbell, kettlebell) Heavy and light)

Rear Foot elevated (rotating between heavy and light weight)

Sumo Deadlift

Heavy - reps of 3-5 and sets of 4-5

Light - reps 10-20 and sets of 2-3

If you have more questions or want a custom program info is below!

What do you mean by rotate? Stick with a few of these a couple of times per week? And change the combo weekly?

I would pick one or two of the exercises above and focus on building strength with them for about 4-6 weeks.

Then you can rotate them out and pick 2 others.

Or you can just change the sets and reps here is an example


For 4 weeks you are doing sets of 3-4 of 10-15 reps for each exercise (make sure you record your weights for the last set of each exercise so that you know where to start the next week)


after that those 4 weeks, you decide to do 4-6 set of 4-8 reps (heavier weight)

Does that make sense?

Or just rotate out the exercises as I said.

Makes sense to me! Thanks. Last question, how often am I doing these exercises per week? Do them consecutive days? Or leave day(s) between glute days?

[Anonymous]

Use a band to activate your glutes (do a few sets of bridges, donkey kicks, etc) and then do a weight workout that targets glutes with exercises such as squats, lunges, etc. Like a lot of women, I am quad dominant and without activating glutes, I didn’t see any growth in my butt, though I have weight trained for the past four years or so. My butt was never flat but it’s grown an inch, is lifted and round, and makes my straight waist look smaller. I am also 40, and in shape, not trying to lose weight. But have been shocked by how much my body shape has changed after using a band.