February 13, 2024 3 min read

The warmer weather will be here before you know it ... and if you want to look your best at the pool this year, you have to start putting in the work now!

And if you're anything like me, you always want a better lookin' booty ... am I right?!

I know that's especially true with swimsuit season right season right around the corner. 😎

So, today I want to share with you 5 of my favorite glute workouts.

But first, let's take a look at the actual muscles that make up your glutes:

-Gluteus Maximus
-Gluteus Medius
-Gluteus Minimus

All 3 of the muscles that make up your glutes aren't just there to "look good" either, they actually help with:

-Overall stability & support
-Proper walking/running form
-When strong enough, help prevent lower back pain
-Help with explosive movements

...and also help with various different lower body rotation, extension, adduction & abduction.

Now, if you want those glutes to "pop" at the pool this year ... you need to add the following 5 exercises to your routine:

1. Hip Thrusts - This is one of my favorites because it can really isolate those glute muscles. It can be done in a variety of ways:

-Using both legs, or single leg
-Can use a Smith Machine, plate loaded barbell, hip thrust machine, dumbbells, bands ... and even just your body weight.

2. Bulgarian Split Squats - These can target both your quads & glutes ... but with a wider stance, you can really focus on squeezing those glutes & targeting them. These can be done in a variety of ways as well:

-Using bodyweight or dumbbells (holding one dumbbell or two if using weight, can also use kettlebells)

3. Romanian Deadlifts or RDLs - This movement is known as a "hinge" style exercise that works both the glutes & hamstrings. You'll see it performed in a variety of ways:

-With dumbbells, a barbell, kettlebells or Smith Machine
-You can improve the stretch in your glutes/hamstrings by placing a small weight plate under your toes to elevate them (I prefer this ... you can really "feel" the muscles working with this method!)

4. Goblet Squats - A simple movement, but one of my favorites because it's easy to do ... and very effective. It's a basic squat motion without the stress of using a barbell.

-You'll see it performed with a kettlebell, dumbbell or just body weight
-Work on going as deep/low as you possible ... this really works those glute muscles

5. Lateral Lunges - Maybe not a movement you were thinking of, but a great one that targets those glutes. It's also a movement that most fitness levels can do ... and you can perform it anywhere. It's a basic lunge, just stepping out to the side instead of stepping forward.

-Can be done using dumbbells or kettlebells ... and also very effective with just your body weight.

Now that you have some great exercises to choose from to create a killer glute workout ... I want to leave you with a couple more points on what makes a "good" workout.

-An effective workout doesn't have much to do with the exercises you're performing ... and everything to do with the effort you give (any workout plan "works" if you're giving your best effort)

-Form & execution of your workouts matter much more than the weight you're using (work on your form first, then add weight)

-Make sure to track your progress & work to improve (add an extra set, rep, more weight, etc. ... progression creates results)

-If you're not following a nutrition plan that's set up for your goals ... your workouts really don't matter (you can't outwork a bad diet!)

I'd also suggest starting with a 1-2 set warm-up, then 3-4 sets of each movement you do ... and shoot for somewhere between 8-12 reps. You should also struggle to get the last couple reps ... don't just go through the motions. That's a big part of seeing results!

But if you pay attention to the points above, and implement some of the workouts I mentioned ... there's no doubt you have one of the best looking booty's at the pool this year.

And if you have anymore questions about workout plans, diet, supplements or anything health & wellness related ... just drop into see us at your local S2 & we'll be happy to help!

This blog was put together by Sage Schuman. She's a N.A.S.M. Certified Sports Nutrition Specialist & Personal Trainer.