Glute exercises that are popular right now

For a long time now, the beauty standard for women (even more so black women and women of color) is to have a sizeable butt. There are many places in the history of women where we can pinpoint why this is. In the end, all of these changes in the trends of how a woman’s body should or shouldn’t look are negative. If you were the only person on earth, would you care about how big or small your butt looks? We doubt it, but you aren’t here alone on earth. You are here with billions of other people and the way you are perceived and how you will be treated is dependent on how close to the beauty standard you are.

We won’t judge you for wanting to grow your bum for aesthetics, just remember that your health matters more than how the world views you. Now that that is cleared up, how about we talk about the glute exercises that can help you achieve your posterior goals? Also, don’t forget, don’t focus too much on the results, focus on doing these exercises well so you don’t accidentally hurt yourself.

Kas glute bridge and hip thrusts

This exercise works out the same muscle groups but in different ways. However, doing both of these will help you gain those killer glutes. You will need a bench and some dumbbells or a barbell. In the same position you would do hip thrusts, you can do Kas glute bridges. The main difference is that with hip thrusts you do a larger range of motion, with Kas glute bridges you will do a much shorter range of motion which targets your glutes a lot more.

Split squats and lunges

Again, these two exercises are both very similar. The difference here is that with lunges, your feet typically move back and/or forth and even sideways. With split squats, your feet stay in a static position and you simply go up and down. Not only do split squats strengthen your glutes, but also your core and legs as well. Any variation of lunges can help with your glute strength as well as gains. This includes forward lunges, reverse lunges, walking lunges, deficit lunges, and Bulgarian split squats.

Hip extensions

When doing glute workouts you have to do all these different exercises because no one exercise will target all of your glute muscle groups properly for the results you most probably want. Hip extensions target some of your strongest muscles which do, of course, including your glutes as well as your hip extensors. This exercise is necessary for strengthening the muscles responsible for the extension of your hips.

Don’t forget to take care after working out

You won’t see any results if you don’t take care of your body after the workout. Whether or not you take the time to repair your muscles will determine your results. A good way to repair your muscles and body, in general, is by taking an ice bath right after your workout. If you aren’t too interested in using your own bath for an ice bath, you can get check out Icetubs for a proper tub that’s sole purpose is taking ice baths in it.