- Compound exercises like squats, deadlifts, or hip raises are most effective for the glutes.
- Workouts based on these exercises don’t mean you’ll have overly muscular legs.
- For visible progress, the gluteal muscles should be worked 2 times a week.
Girls, it’s time for men to go crazy. A sexy butt always makes you feel more confident. As a personal trainer and former athlete, I can tell you that there is no shortcut to toned glutes. The good news is that below I can give you the best compound exercises for really worked glutes.
Follow these Variables for Toned Glutes
Try to get to the gym 2 times a week – I’m only referring to gluteal workouts. It is recommended that gluteal exercises be 5 in number (3 compound + 2 isolation). These should contain 3-4 sets of 15 repetitions. 1-minute breaks are the most indicated. I want to be honest and mention that the exercises can be a bit more demanding considering their degree of complexity. Let’s see them together.
Top 5 exercises for a Sexy Butt
- The SQUAT is an exercise that should not be missing from any workout. There are several variations of the squat, including the Narrow Squat, Regular Squat, and Sumo Squat.
- LUNGES have their own specific role because unlike squats, lunges work unilaterally. These can be Forward Lunges, Side Lunges, Backwards Lunges. Your glutes will definitely feel the effect of lunges.
- ROMANIAN DEADLIFTS (RDLs) are an excellent way to work the entire back, starting from the lower back muscles and ending at the knees.
- HIP THRUST activate your glutes to the fullest, but it would be a good idea to have someone assist you because the starting position can be uncomfortable.
- BOX STEP-UP helps you work unilaterally again and gain muscle balance.
These 5 exercises performed 2 times a week might be too much. I listed them here so you have a choice. You can select a few and at your next workout you can activate your glutes with the rest of the exercises.
Call a Specialist for a Correct Technique
Inform yourself before putting them into practice and don’t hesitate to talk to a personal trainer if you feel you can’t handle it. The most important aspect is and always will be your safety!
