Glute workouts for Women are all the rage, and for good reason! Strong glutes not only look fantastic, but they also play a vital role in core stability, athletic performance, and reducing injury risk.
This year’s fitness trends focus on maximizing results with variety and efficiency. Here are 10 trendy glute exercises to incorporate into your 2024 routine:
10- Sidekick Pulse Squats
This bodyweight move combines a squat with a lateral lunge, targeting both the inner and outer glutes.
Stand with feet shoulder-width apart, then squat down as you step out laterally with one leg.
Pulse up and down a few times before switching legs.
This exercise challenges your balance and works multiple glute muscles simultaneously.
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9- Banded Walking Lunges
Take your lunges to the next level with resistance bands! Loop a band around your legs just above the knees, then step forward with one leg, lowering your hips until both knees are bent at 90-degree angles.
Push through your front heel to return to standing, then repeat with the other leg.
The band adds extra resistance, making your glutes work harder throughout the movement.
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8- Cable Pull-Throughs
This gym favorite isolates your glutes using a cable machine. Attach a rope or cable to a low pulley, stand facing away from the machine, and grab the ends with both hands.
Keeping your core engaged and back straight, hinge at your hips and pull the cable back towards you, squeezing your glutes as you bring the weight towards your stomach.
This exercise focuses on glute contraction at the peak of the movement.
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7- Bulgarian Split Squats
This single-leg squat variation is a powerhouse for building balance, core strength, and sculpting glutes.
Stand facing a bench or sturdy object, then place one foot behind you on the bench. Lower your body by bending your front knee until both knees are at 90-degree angles.
Push through your front heel to return to standing.
This exercise challenges your balance and core stability while working your glutes on a single leg.
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6- Glute Bridge with Resistance Band
Elevate your basic glute bridge by adding a resistance band. Lie on your back with knees bent and feet flat on the floor, placing the band around your upper thighs just above the knees.
Lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
Squeeze your glutes at the top before lowering back down with control.
The band adds extra resistance for a more intense glute challenge.
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5- Slant Board Hip Thrusts
Take your hip thrusts to the next level with a slant board. Adjust the board to a comfortable incline, then sit on the edge with your feet flat on the floor.
Lean back slightly, keeping your core engaged and back straight.
Thrust your hips upwards, squeezing your glutes at the top before lowering back down with control.
The slant board increases glute activation compared to performing hip thrusts on flat ground.
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4- Glute-Ham Raise
This machine exercise is a double whammy, strengthening both your glutes and hamstrings. Sit on the machine and adjust the pads to secure your thighs.
Keeping your back straight, extend your hips and knees fully, lowering yourself down with control until your body is almost parallel to the ground.
Engage your glutes and hamstrings to reverse the movement and return to the starting position.
This exercise builds lower body power and improves flexibility.
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3- Weighted Donkey Kicks
Get down on all fours with your hands shoulder-width apart and knees hip-width apart. Attach a weight to your ankle and lift one leg straight back behind you, keeping your knee slightly bent.
Squeeze your glute at the top before lowering your leg back down with control.
This exercise isolates your glute muscle on one leg at a time, allowing for targeted strengthening.
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2- Barbell Hip Thrusts
This classic exercise gets an upgrade with a barbell. Sit on the floor with your back against a bench or sturdy object, and place the barbell across your hips.
With your feet flat on the floor and knees bent at 90-degree angles, thrust your hips upwards, squeezing your glutes and pushing through your heels.
Lower the barbell back down with control.
This exercise allows you to increase weight for progressive overload, building glute strength over time.
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1- Fire Hydrant Variations
Don’t let the playful name fool you! Fire hydrants are a great way to target your glutes. Get down on all fours with your hands shoulder-width apart and knees hip-width apart.
Keeping your core engaged and back straight, lift one leg out to the side until it’s parallel to the ground.
Squeeze your glute at the top and lower your leg back down with control.
For added challenge, try side-lying fire hydrants by lying on your side with one leg stacked on top of the other.
Lift your top leg up towards the ceiling, squeezing your glute, before lowering it back down.
Resistance bands can also be incorporated around your ankles for an extra burn.
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In conclusion, these 10 trendy glute workouts offer a variety of ways to sculpt, strengthen, and shape your backside in 2024.
From bodyweight exercises to machine-based challenges, this list provides options for all fitness levels. Remember to prioritize proper form, listen to your body, and combine your workouts with a healthy diet for the best results.
So lace up your sneakers, grab your resistance bands, and get ready to take your glute game to the next level!