By Thomas King, MSc, CSCS, CEP

If there’s one thing I know how to do, it’s get a bigger butt.

In the last year and a half, I’ve added 5 inches and a ton of strength to my hip area. While this process has definitely led to me becoming the “butt” of more than a few jokes, having a strong posterior has its share of benefits.

In fact, having well-functioning glutes are important for many aspects of life. That bad back that’s been nagging you? Probably down to weakness in your glute muscles.

Can’t quite break that 5K time you’ve been working on? More glute strength/engagement will definitely go a long way in helping you set a new personal best.

Struggling to break past a deadlift plateau? Glutes again, you get the idea!

So you can see that the glutes are more than just the flashly muscles that Kim K may have led you to believe they were! Now that I have your attention, I’d like to focus on five of my favourite glute exercises starting with number 5…

5. Glute Bridge

From 0:00-7:40 in video

I’ll start with something “easy”. The glute bridge is an awesome foundational exercise that I would suggest learning if you are unsure of what things like “posterior pelvic tilt” or “glute engagement” even mean.

Check out this post for more info on the glute bridge: https://jkconditioning.com/get-your-butt-in-the-gym-strength-exercises-for-runners/

These are things you will have to learn if you are looking for glute development and the glute bridge is definitely the easiest exercise to learn these concepts on.

From here, things get more advanced, so make sure you have the basics covered before moving on!

4. Squats to a Full Sit on a Box

These have become a staple in my training regime. You can do any variation of squat you like-front, back, safety bar, goblet, zercher, etc., just make sure you come to a full sit on the box you are using.

With regard to box height, choose one that allows the top of your thigh to reach a position that is parallel to the floor. For me, this is about 13 inches.

One thing to note, when you come to the full sit position, make sure you keep the tension “ON”. Do not let your abs relax and your body “rock” backwards to generate momentum to stand back up. The stand should be done from a complete stop to effectively target the glutes.

Because of the difficulty of maintaining focus and tension during these I would suggest 3-4 sets of 4-6 reps per workout.

3. Hip Thrusts with Rep + Hold Combinations

From 7:45-10:00 in video

The hip thrust is an exercise that is often done with super heavy weight making the trainee feel as though they are getting an amazing workout. More weight = more gainz right? Not quite true in this case.

In fact, most people would be better served by lowering the weight and changing the rep scheme. Anytime you can create less spinal stress but increase the training effect, go for it!

For this particular rep scheme, you’re going to do a combination of timed holds and reps. Start with a ten second hold at the top position of the thrust, immediately followed by ten dynamic repetitions. Move immediately into an eight second hold and eight repetitions and so on for six, four, and two. If you are feeling bold, move back up the ladder again.

Try this with a 40 pound dumbbell on the hips and good luck sitting the next day. Repeat this combo for 4 total sets if you don’t plan on moving for a couple days.

2. Conventional Stance Deadlift

I can’t make a post about glute development and not talk about the deadlift! In terms of sheer ability to apply resistance to the glutes, the deadlift is definitely king.

Pay particular attention to the lockout to really attack the glutes. For a little extra burn, attach a resistance band to something sturdy, like a squat rack, and set up with the band looped around your waist. This extra resistance at lock-out will challenge the glutes in ways you would have never imagined.

Because of the weight involved when deadlifting, keep the reps low. Try 3-5 sets of 3-5 reps in a workout.

1. Rear Foot Elevated Split Squat

How could this not be number one? Nothing makes the glutes scream quite like a couple sets of rear foot elevated split squats (RFESS). I find these produce a bit of a special burn in that they really target the distal attachment of the gluteus maximus, ensuring that sitting comfortably will not be a realistic option for several days post training.

These also receive top marks because the weights need not be heavy to produce the training effect, saving your spinal health, but killing your glutes! You will find the RFESS very taxing on both the legs and the lungs. Start with 3-4 sets of 6-8 reps/leg to feel this one out.

There you have it! My top five exercises laid out for anyone to use.

I wouldn’t recommend using all of these exercises in a single sessions but they could be mixed into two lower body days, one time per week each.

If you prefer to train legs only one time per week, shame on you! But seriously, you could also select three and rotate through the exercises every month or so.

~Thomas 🏋️‍♀️

This image has an empty alt attribute; its file name is ABOUT-THE-AUTHOR-THOMAS-1024x578.png

WANT TO ENSURE YOU’RE BEING EFFECTIVE IN THE GYM AND GETTING THE MOST OUT OF YOUR WORKOUTS? WE CAN HELP YOU WITH YOUR FORM AND PROGRAM DESIGN SO YOU CAN MAXIMIZE YOUR RESULTS.

CONTACT US HERE.

cas dyke

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

I had virtually no real experience using weights and felt intimidated going gyms. I avoided gym-goers using free weights, especially when hearing that loud crash, as they would drop weights to the floor. I thought this was to show everyone around them that they owned that area and that I shouldn’t go anywhere near! So I guess I just wanted to learn how to lift weights safely in a gym environment.

I spent over 18 years in the British Military, so I got to use some nice gyms. 99% of my time and experiences in those gyms was spent doing cardiovascular workouts, because I could just jump on a treadmill, plug in my head phones and do my own thing! JKC is different, because they have given me the confidence to use free weights and equipment that I had feared for years. Their demonstrations and knowledge is impeccable and I thank them for their continuous belief and support they show me at every session.

As Seen On: