5 Advanced Glutes Exercises for Extreme Fitness

by dualFIT

Whether you are a male or a female, having a nice butt is a must!

Get your glutes ready for this summer with this advanced glutes exercises.

Barbell Squat

• Step away from the smith machine and use a free barbell to perform this squats. You will get a much better range of motion, really working all areas of the glutes. While this exercise may not be as advanced as some other glutes exercises, it is a great foundation for any lower body workout. Perform 3 sets of 12-15 reps.

Smith Machine Leg Press

Looking to spice things up with your workouts? Try this move. It is a great move to really work your lower body.

• Position the smith machine bar to the lower rings, a couple of feet off the ground. Add the desired amount of weight to the bar.
• Lay on the floor with your feet positioned in the middle of the bar. Tuck your knees to your chest, like you would if you were on the regular leg press machine. This is your starting position.
• Perform the leg press by extending your legs up pressing the bar. Don’t lock your knees! Return to the starting position. Perform 3 sets of 12-15 reps.

Smith Machine Reverse Donkey Kick

A great workout to really target the top part of your butt.

• Position the smith machine bar to about the middle of the rack. Load with bar with the desired amount of weight. Place a flat bench underneath the smith machine.
• Position your body with your back to the bar. Place your right knee on the bench, your left leg still standing on the floor. Hinging at your hops and keeping yourself secure on the bench with your hands, remove your left leg off the floor and position your left foot on the middle of the bar. You are now in starting position.
• Drive the bar up with your foot, extending your leg all the way up. Hold the position at the top for a second and then repeat the movement. Perform 3 sets of 12-15 reps on each leg.

Barbell Hip Thrust

Beginners perform the hip thrust on the floor, without any weight. For the advanced people, try adding a barbell and a flat bench to really target your glutes.

• Place a loaded barbell near a flat bench. Sit on the bench and place the barbell in the middle of your thighs. Your feet should be a little bit wider than hip width apart.
• Slowly walk your feet out, keeping the barbell on your thighs. Walk your body out until your are basically laying down with just the top of your upper body resting on the bench.
• When you are in position, lower your butt down to the floor and thrust your hips up. Perform 3 sets of 12-15 reps.

Leg Curl Butt Blaster

Some gyms have a butt blaster machine but if yours doesn’t, or if it does and you want to switch things up, start performing this move on the leg curl machine. This move is great for people who are looking to take things up a notch with their glutes exercises.

• Go over to the leg curl machine and place a mat underneath the machine. Get in front of the machine with your back facing it. Get down on all fours onto the yoga mat.
• Place your right heel onto the leg curl pad. Press up, driving through your heel until your leg is extended. Return down to the starting position and repeat. Perform 3 sets of 12-15 reps on each leg.

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