A few months ago (what now seems like forever a go) I wrote a blog post all about my 5 favourite Ab Exercises and it was actually quite popular. I originally wanted to keep up with these kind of fitness posts quite regularly but with a holiday and starting up my own business whilst also running around after a 7 month old, it’s been quite difficult to get them written up. So now, a million years after I uploaded the first post, here is my 5 favourite Glute Exercises; 5 ways you can keep training up that peachy bum!
Lying Side Leg Raises
These are actually pretty damn easy and I love them because they’re (apparently) so affective! (Remember guys, I’m no expert – these are just exercises I love doing and have been advised on by my PT). Resting on your forearm you slowly raise one leg into the air as far as you can, rest it back down and repeat. It’s simple yet a killer once you’ve done it over and over. Then change and do the other leg! Remember to keep your tummy tight and squeeze the bum in as you go!
Another favourite of my glute exercises to work your tooshy are Sumo Squats, wide leg squats that make you look like a Sumo wrestler and absolutely kill your glutes and inner thighs. Get as low as you can, keeping your back straight, chest up and bootay pushed back. Different variations of these can be pulsing sumo squats and sumo squat jumps which both intensify it all that little bit extra! You wanna do quite a few repetitions of these and feel the burn in your thighs.
Weighted Reverse Lunge
Exercise number 3 is the reverse lunge with weights. As my knees are a little weak after waddling around with Madison inside me for 9 months, reverse lunges are much kinder to me and my joints. They work the glutes extra hard though and adding the weights just amps it up a bit. With these you want to get as low to the ground as you can with keeping your back up and bum pushed back too.
Donkey kicks are fab for one of those glute exercises that feels like a bit of a ‘break’ from the rest of your workout; they’re not as intense on your glutes as things like squat jumps and lunges are but still work the muscles really well. On all fours you want to slowly move one leg back and up as far as it will go whilst squeezing your bum in and keeping your leg in a 90• angle as much as you can. Squeezing is the key with these!
Extended Hip Lifts
These are a version of glute bridges with a little extra thrown in for good measure. Lying on your back with your feet flat on the floor and arms above your head, slowly lift your hips to the ceiling whilst squeezing in your bum. Extend one leg up and really push to intensify the work on the muscle, dropping back to the ground in between each rep slowly. They’re not called glute bridges for nothing – killer glute exercises!
A typical bootay workout I like it do (including these killer moves) is listed below.
3 rounds of:
15x Sumo Squats
15x Lying Side Leg Raises (per side)
10 xKnee to floor lunge jumps
15 x weighted reverse lunge
15 x Extended Hip Lifts
15 x Deadlifts
15 x Donkey Kicks (per side)
10 x Curtsey Lunge
What are your favourite glute exercises to do? I’d love to know your gym routines and what you like to workout. You can always find some amazing workouts on Results With Lucy too including glute exercises – they have workouts and nutritional information for every level and are a fab plan to follow if you’d like guidance. You can sign up to Results with Lucy’s monthly On Demand Subscription or sign up to Transformation academy (currently 30% off)!
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