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Conventional Deadlift.

5 Best Glute Exercises For Size.

Everyone wants a big butt. That’s why people do this exercise every week. These Exercises have very important functions. This improves your performance. Shaped glutes also make you look good and more flamboyant.

But these days girls, as well as boys, also want a big size butt and attractive butt. It helps to strengthen and tone the muscles and your lower body makes you stronger in daily activities.

The glutes have 3 major muscles.

  1. Gluteus Maximus(largest muscle).
  2. Gluteus medius.
  3. Gluteus Minimus.

And those exercises such as the squat, deadlift, and leg press, involving external hip rotation and hip extension. And strong glutes help to prevent injury. So Today I will tell you 5 glutes exercises that will make your glutes strong, big, and more attractive.

5 Best Glute Exercises
5 Best Glute Exercises

3 Benefits of Glutes exercises.

  1. Reduce your back pain.
  2. Strong and good-looking glutes.
  3. Improved athletic performance.

3 Myths of Glutes exercises.

  1. Squats are not good for the Glutes.
  2. Soreness is really important for muscle growth hahahaha.
  3. Glutes exercise 2 Times a week.

5 Best Glute Exercises.

  1. Barbell Hip Thrust.
  2. Conventional Deadlift.
  3. Lunges.
  4. Back squat.
  5. cable glute kickback.

Barbell Hip Thrust.

Barbell Hip Thrust.
Barbell Hip Thrust.

The Barbell Hip Thrust is a compound exercise that engaged many several muscles. The Hip thrusts mainly to build strength and size of your glutes.

A survey conducted in July of 2017 with 7,628 respondents indicated that a majority (63%) of exercisers do hip thrusts for physique and aesthetic purposes (to get a better butt).

This exercise hit your Gluteus maximus ( upper & lower subdivision), hamstrings, Quadriceps, etc. It prevents from higher risk injuries.

Benefits of Barbell Hip Thrust.

  1. Strong glutes improve your daily activities like jumping, changing direction, walking etc.
  2. Increase glute size.
  3. Increase your speed, strength, etc.

Conventional Deadlift.

Conventional Deadlift.
Conventional Deadlift.

The Conventional Deadlift is a compound exercise. This exercise hit your gluteus maximus, quadriceps, hamstrings, and many several muscles.

And the study published in the Strength and Conditioning Research, the ( sumo and conventional Deadlift) both exercises activate your glutes muscle about the same. So include both types of deadlifts in your routine.

Benefits of Conventional Deadlift.

  1. Activate your hips muscles.
  2. Reduce lower back pain.
  3. Deadlift helps to improve your daily activities.



The lunge is a compound exercise. This exercise hit your gluteus maximus, hamstrings, as well as quadriceps. It helps strengthen and stronger your lower body.

And a study published in 2021 found lunges to be more effective at recruiting the gluteus maximus than back squats. So include lunges in your Glutes training.

Benefits of lunges exercise.

  1. Improve flexibility. ( Because Your hip flexors are stretched while the lunges exercise)
  2. Improve your posture.
  3. Weight lose.

Back squat.

Back squat.
Back squat.

A squat is a strength exercise. This exercise hit your gluteus maximus, medius, Minimus muscle as well as quadriceps etc. These muscles help you more power in daily life tasks walking, running etc.

The research published by Journal of Sports Science & Medicine, squats are the most effective exercise for the Glutes and other lower body. It helps to improve athletic performance.

Benefits of back squat exercise.

  1. Reduce the risk of injury.
  2. Improves your sprint performance. ( A study published in the Journal of Strength and Conditioning, heavy back squats improve your sprint performance).
  3. Better sleep.

Cable glute kickback.

Cable glute kickback.
Cable glute kickback.

A glute kickback is an effective exercise. This exercise train your gluteus minimus, gluteus medius, and gluteus maximus muscle. And it helps to develop and strengthen the glute muscles.

So if you want to improve the shape of your glutes and improve gluteal strength. So focused on cable glute kickback for your glutes.

Benefits of Cable glute kickback.

  1. Improve balance.
  2. Build your lower body.
  3. Maximum activation on Glutes.


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