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The Ultimate Glute Guide

Jessica Chuckran
May 20, 2017
2 min read

Let’s face the facts: 90% of women work out because they want a perky butt. Well, maybe my statistics are a little off…but nobody wants a sagging backside! Like everything else as a bikini competitor, I train for definition and tightness, not to add size. Everybody’s body reacts differently to lifting and muscle growth, but I have found that as a confirmed mesomorph I need to keep my body guessing! My body grows muscle very quickly which is great, but I utilize circuit training, mixing explosive movements with steady lifting, while constantly varying the number of sets and reps from week to week. I love this method because it is like training as an athlete rather than a bodybuilder. Typically my workout sets will be 3-5 different superset exercises repeated of 12-20 reps, repeated 4-6 times. Here are some of my favorite go-to glute exercises and how to do them, so you can build a similar glute workout for yourself. Have fun!

One-legged “Curtsy” squat. These are killer. I usually perform these on the Smith Machine for balance with no weight at a higher rep range. With the bar on your shoulders and balancing on one leg, drop it like a squat!
One-legged press. I like to perform these on the vertical press, but you can also do them on an upright leg press. Place one foot in the center of the platform and press through the heels.
Sumo squat straddling two benches. This is great because it allows you to engage your glutes even better than a simple squat movement! Place two benches about two feet apart and stand with one foot on each. Holding a dumbbell that is a challenging weight for you, squat low making sure the dumbbell goes lower than the space between the benches.
Butt machine. A favorite! I will even throw this into a day where I am not targeting my glutes for a quick pump till burnout. These come in several varieties, my favorite being the vertical machine, with a lever or platform for your foot to press back. If your gym doesn’t have one, you can perform a similar moment by kneeling on the floor facing away from the seated leg machine and press upward with your heels on the cushion lever.
Cable kickbacks. With the cable strap firmly around your ankle, swing leg backward and squeeze. For an even more challenging movement, stand with your other foot on a stool so your feet never touch the ground.
Weighted hypers. This is essential for targeting your upper glutes for that nice “booty pop” curve just below your lower back. Perform these on the hyperextension machine. I usually hold a plate and do a high number of reps.