A quad of simple and effective glutes exercises


Personal Trainer Julien Bertherat.

There are lots of proven exercises to strengthen and build glutes. For many people, having strong glutes is important for stability and aesthetic reasons, and I understand both of those motivations.


It can be easy, however, to pass over regular exercises to build glutes and to treat their exercise as an after or side-thought. The alternative, however; adding in regular exercises to build this important muscle group area, need not be time consuming or onerous.


Below are four sets of exercises, some of which include a squat element (one of my favourite exercises!) which can be rolled into a structured workout to make gains and build glutes. My advice would be to target the glutes at least three times a week to make progress and to also look at which exercises work best for you and your strengths in this regard.


Those all-important glutes exercises:


Rearfoot elevated split squat


Personal Trainer Julien Bertherat.

Step by step:


  1. Take up two dumbbells suitable for your goals and ability, one in each hand.

  2. Stand in front of a low, flat bench in front of a mirror.

  3. Lift one leg and rest it, front of the foot first, on the bench just behind you.

  4. Now, kneel into a squat on your standing leg and return to the standing position.

  5. Repeat on the other leg.

  6. Aim to undertake a target (which may be achieved over time) of 4 x 8 to 10 of these squat sets.


Personal Trainer Julien Bertherat.

Dumbbell step-up


This exercise is not dissimilar to the above (sort of like an inversion of it).


Personal Trainer Julien Bertherat.

Step by step:


  1. Place a step or block in front of you, in front of a mirror.

  2. Take up the dumbbells as above.

  3. Now, step onto the block with one leg and return to the standing position.

  4. Repeat on the other leg.

  5. Aim to undertake the same target (which may be achieved over time) of 4 x 8 to 10 of these sets.


Personal Trainer Julien Bertherat.

Single leg deadlift


Personal Trainer Julien Bertherat.

Step by step:


  1. Stand on both legs, holding a weight suitable for your goals and ability in one hand.

  2. Place your free hand on your hip.

  3. Now lean forward, leading with the hand holding the weight until the weight touches the floor in front of you while lifting the alternate leg to the hand holding the weight until the leg is parallel to your body.

  4. Reverse the movement and stand upright.

  5. Repeat on the other leg.

  6. Aim to undertake the same target (which may be achieved over time) of 4 x 8 to 10 of these sets.


Personal Trainer Julien Bertherat.

Single-arm dumbbell (or kettle drum) swing


Personal Trainer Julien Bertherat.

Step by step:


  1. Using the same starting position and weight as above, stand feet spread hip-wide, facing a mirror, holding your weight in one hand.

  2. Now, lean forward, bending at the hip (not the back!) until the weight is lowered between your legs and knees.

  3. Now stand erect, squeezing your glutes and pushing your hips forward, and swing the weight upward to shoulder height in a controlled fashion (no jerking!).

  4. Return to the starting position and repeat.

  5. Again, aim to undertake the same target (which may be achieved over time) of 4 x 8 to 10 of these sets.


Personal Trainer Julien Bertherat.

Exercising the glutes need not be difficult or an uncomfortable process. There is also a whole range of exercises for the glutes that also deliver results, though the above should give you a core to get you up and running.


Don’t ignore what you can’t see in front of you!


Julien

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