A well-developed set of glutes look impressive on everyone. Whether you’re a man or a woman, I’m sure you can agree here.
And not only do impressive buns give a physique that look of completeness, but they also make us more athletic overall.
No matter what your goals in the gym are, giving your glutes attention will pay off in the long run. With that said, here are three incredible exercises for your buns of steel.
1. The Barbell Hip Thrust
Deemed the main lift by doctor Bret Contreras (well-known as the ‘glute guy’), the barbell hip thrust is one of the best movements you can do to strengthen and develop your butt.
Due to the biomechanics of the lift, the hip thrust allows you to focus your efforts on your lower back, glutes, and hamstrings with heavy weights in a safe manner.
Rep for rep, no other exercise develops your glutes like the hip thrust.
2. The Sumo Deadlift
Much like the hip thrust, the sumo deadlift also develops your glutes exceptionally well and allows you to use high loads and thus put a lot of mechanical tension on your posterior chain.
For many people’s anatomy, sumo is a better choice than the conventional deadlift and allows for a more comfortable – and safer – way of doing the exercise and reaping its rewards.
3. Deep Squats
Goblet squats, front squats, and high-bar back squats are all great options, so long as you hit a proper depth when going down. Squatting to parallel is good, going below parallel is even better.
Not only do deep squats develop your upper body, core, and leg muscles, but they also help build your glutes.
Plus, much like the above two moves, the squat also allows you to use increasingly heavier weights and progressively put more and more mechanical tension on your glutes.