If you want to know how to build up your glutes, then you’re going to need to take a look at the best upper glute exercises. These exercises are going to help you to get the results you need, so you can be a better overall athlete.
Standing Weighted Hip Abductions
Standing weighted hip abductions are exercises that are meant to strengthen and stabilize the hips. They also tone the glutes and backside, prevent low back pain, and improve your overall leg performance. Adding this workout to your workout plan will help you achieve your goals.
Standing hip abductions can be done on a machine, or using bodyweight. You should do a few repetitions of each exercise to strengthen your muscles. However, you should never overdo it. If you start to experience discomfort, stop exercising. A trainer can show you how to properly do the exercises.
This type of workout should be part of your weekly routine. Try doing it on the same day that you do lower body workouts. As a rule, you should do at least three sets of each exercise. The number of sets and reps will depend on your fitness level.
You should do a few different exercises to strengthen your hip abductors. These exercises are also important for your core, helping you walk more comfortably. Some of them can be performed in the comfort of your own home.
Dumbbell Lateral Lunges
Dumbbell lateral lunges are some of the best ways to build lower body strength. They not only strengthen the muscles in your thighs and butt, but they also boost your hip flexibility. This is good for keeping you injury-free.
Lunges are a great way to work your core, quads, hamstrings, and abs. However, there are some downsides to doing them. Depending on your health, you may need to consult a physical therapist before trying them. Fortunately, you can also do lateral lunges at home. Performing a couple of reps will give you plenty of time to work on your lateral mobility.
Adding dumbbells to a standard lateral lunge increases the challenge of the exercise. The added weight makes it more difficult to do, and helps you achieve better results.
You can perform the side lunge with a dumbbell in either your hand or by side. If you have a kettlebell, you can add even more challenge.
You can start with one set of 10 to 15 reps for each leg, and gradually increase the number of sets and reps as you become more comfortable. Those with knee problems may need to hold a weight in their hands while doing the exercise. It’s a good idea to consult a doctor or physical therapist before trying any exercise that involves your knees.
Elevated Dumbbell Romanian Deadlifts
The Romanian deadlift is one of the most popular lower body exercises. It is a good exercise for building strength in the back, glutes, hamstrings, and core muscles. In addition, it can also help rehabilitate muscular imbalances.
Performing a Romanian deadlift requires proper form. This means that the weight should be kept close to the legs as it is lowered, and should not sink past the knees.
A good way to perform this exercise is to start with a light weight and work up to a heavier load over time. Beginners should aim for about 27 lbs (1RM) when starting this exercise.
Dumbbell Romanian Deadlifts are a great way to build muscle in the lower body. They can increase insulin sensitivity and improve general performance. Also, they can trigger muscular hypertrophy in the posterior chain.
Romanian deadlifts are a good exercise for rehabilitating injured muscles, and they can also aid in improving overall brain-muscle connection. They are a must for anyone looking to increase strength and improve their athletic performance.
To perform this exercise, you will need a pair of dumbbells and a weighted vest. Place the dumbbells at a hip-width stance. You should hold them with a neutral grip.
Weighted Hip Thrust
Hip thrusts are a great way to target your glutes. They are a safe, effective way to increase your size and strength. However, doing the wrong hip thrusts can lead to lost gains and ineffective lifts. The following tips will help you get the most from your hip thrusts.
If you are looking for a more challenging hip thrust, try adding weight to your exercise. The right amount of weight will not only help you maintain proper form, but will also increase your strength.
When you are doing a hip thrust, you should keep your back straight and use the full range of motion. You should also focus on keeping your chin slightly tucked into your chest. This will prevent you from arching your back.
You can add a resistance band to your hip thrust exercise to increase your resistance. However, make sure that it is small enough to be effective. Otherwise, it could cut into your legs.
A weighted hip thrust is an excellent way to boost your strength and build muscle. Make sure that you use a sturdy bar with a pad and a sponge to help you grip it.
Side-lying Hip Raise
Side-lying hip abductions are an effective way to strengthen your upper glutes and lateral glutes. This exercise can help you fight knee pain and improve your overall agility. However, be careful to avoid improper technique or injury.
Start by lying on your side on a flat surface. Place your elbow on the floor and your forearm flat on the floor. Next, raise your top leg and rotate it toward the ceiling. You should feel your glutes working to lift the top knee toward the ceiling. The obliques should also be in play, but their role is minimal.
Aside from the obvious glutes, this exercise also works your outer thighs, obliques, and quadriceps. It is also important to keep your spine straight and neutral. For the best results, you should be able to perform ten raises on one leg.
To make it more difficult, you can add a resistance band or ankle weights. If you want to work the abs, you can also try jumping jacks with the same legs.
When you are performing a side-lying hip raise, make sure you do it properly. Try not to raise your head, which will put unnecessary strain on your neck.
Rear Foot Elevated Split Squats
Performing rear foot elevated split squats for upper glutes is a great way to build strength and mobility. It also challenges balance, enabling you to develop the lower body in an explosive manner.
This exercise is designed to target the glutes, hamstrings, and hip flexors. Unlike traditional back squats, the Bulgarian split squat puts the weight on the rear leg, creating a forced stretch that enhances the muscle activation of the thigh muscles.
If you are used to performing standard back squats, it may take some time to get used to the Bulgarian split squat. The most challenging part of the Bulgarian squat is getting a feel for the front foot position.
To perform the Bulgarian squat, you need to use your core to stabilize yourself and keep your back from twisting. Also, you need to press through the heel of your forward leg, and your hands need to be on your hips.
For the Bulgarian squat, you can use a barbell or dumbbells. You can also use straps to prevent grip fatigue.
Prone Pulse Ups
Prone pulse ups are a great way to increase your core strength. These exercises will challenge your abs, but you’ll be amazed at the results. It’s all about the grip!
A good pair of dumbbells is a must. Getting the right balance between resistance and tension is crucial, especially when it comes to muscle growth. The best type of dumbbells are light to moderate weight. For example, a 1 lb dumbbell is a good place to start. You can also try a lighter if you’re a beginner.
There’s no one size fits all when it comes to the best exercise for your glutes. For instance, squatting is a good bet for building lower body strength, but you’ll want to work on the upper body as well. In order to maximize your time and effort, it’s a good idea to do a combination of both.
A few variations on the standard squat are also recommended, including the seated banded hip abduction. This exercise is simple, but requires some skill and discipline, not to mention the right gear. To make this one even more challenging, you’ll want to use a mini band around the knees.
Fire Hydrant Kicks
The Fire Hydrant is a great exercise to improve core strength and glute size. It also promotes hip mobility and coordination. You can perform this exercise as part of a warm up or a stretch routine.
This exercise targets the hip abductor muscles. These muscles help you to walk, climb stairs and side step. When these muscles are strong, they reduce back and knee pain.
If you have a tight hips, you may find it difficult to perform fire hydrant. In order to avoid injury, it is important to learn proper form. For example, you should not arch your back when lifting the leg. Instead, lift it out to the side, then bring it back in.
A great way to increase the difficulty of this exercise is to add ankle weights. You can buy these at any sports store. Once you get used to using the ankle weights, you can increase the number of reps you do.
Another good option is to use a resistance band. By adding a band to the exercise, you change the focus of the movement.