This post has been updated since its initial publish date to include more expert insight.
As we roll into summer and bikini season, you may feel more and more motivated to hit the gym in order to get the flat tummy of your dreams—and you may also be dreaming of a more toned booty. In addition to looking great, stronger glutes can also help you feel great by reducing back and knee pain.
So, how exactly can you reap those results? To find out, we spoke to NASM-certified Personal Trainer, RRCA & USA Track & Field Certified Run Coach, USA Level III Cycling Coach, and Fitness Instructor, Meghan Kennihan. She told us that squats, lunges, hip thrusts, and deadlifts are all great places to start. Learn more about each of these moves below!
1. Squats
Okay, let’s start with a true classic. It’s no secret that doing squats is one of the best ways to tone your glutes. According to Kennihan, “squats are a compound exercise that engages multiple muscle groups, including the glutes, quads, and hamstrings.”
Here’s how to do them, per her instructions:
1. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
2. Keep your chest up, engage your core and back, and look straight ahead.
3. Bend your knees and lower your body as if you were sitting back onto a chair.
4. Keep your knees in line with your toes and your weight in your heels.
5. Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
6. Push through your heels and straighten your legs to return to the starting position.
7. Repeat for the desired number of reps.
2. Lunges
Lunges are another fantastic exercise to work your legs and glutes. Kennihan explains that this move is “a unilateral exercise that targets each leg individually, making them great for building balanced glutes.”
Here’s how they’re done, according to her:
1. Start in a standing position with your feet hip-width apart.
2. Take a step forward with your right foot, keeping your chest up and core engaged.
3. Lower your body until your right thigh is parallel to the ground, or as low as you can comfortably go. Your left knee should be hovering just above the ground.
4. Push through your right heel to return to the starting position.
5. Repeat on the other side and continue alternating legs for the desired number of reps.
3. Hip Thrusts
Hip thrusts are another extremely effective way to tighten your buns. In fact, Kennihan tells us that this exercise is the perfect isolation exercise to “specifically target the glutes.” It doesn’t get much better than that!
Here are her instructions for completing them:
1. Sit on the ground with your back against a bench or sturdy object.
2. Place a barbell or weighted plate on your lap.
3. Bend your knees and plant your feet firmly on the ground.
4. Roll the barbell or weighted plate down your legs until it is resting on your hips.
5. Drive your hips up towards the ceiling, squeezing your glutes at the top.
6. Lower your hips back down to the starting position.
7. Repeat for the desired number of reps.
4. Deadlifts
If you’re looking to work your lower body, deadlifts are another great option. “Deadlifts are a compound exercise that work the entire posterior chain, including the glutes, hamstrings, and lower back,” Kennihan tells us. Perfect for leg day!
Here’s the best way to complete deadlifts, as suggested by her:
1. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
2. Place your hands on the barbell with a shoulder-width grip.
3. Engage your core and keep your back straight as you hinge at the hips, lowering the barbell towards the ground.
4. Keep the barbell close to your shins and your weight in your heels.
5. Once the barbell reaches mid-shin level, drive through your heels and straighten your legs to lift the barbell back up to the starting position.
6. Squeeze your glutes at the top of the lift.
7. Lower the barbell back down to the ground and repeat for the desired number of reps.
The Bottom Line
So, there you have it: four simple ways to get those glutes into shape. Squats, lunges, hip thrusts, and deadlifts are the perfect exercises to tone and lift your glutes. While you may be a little sore at first, your hard work will pay off in the end. Time to get sweating!
