The following are 10 of the best resistance loop band exercises anyone can do at home or outdoors. Each exercise is very effective at targeting your glutes and activating those muscle fibers responsible for growth.

I have added WOD videos and descriptive step-by-step instructions on how to do each exercise correctly. Do make sure you do each exercise correctly.

I have also included some information concerning glute activation, with some helpful tips on how to perform glute resistance band exercises for best results.

So without further ado, let’s get started with our first loop band exercise for glutes.

Our 10 Best Resistance Loop Band Exercises for Glutes

Finally, our top 10 glute resistance band exercises in no particular order. Although, I will say my favorites are the hip thrusts, the crab walk, and the hop & squat. Which glute band exercise is our favorite?

1. Clamshells Loop Band Exercise

This external hip rotation exercise is great for hip mobility and building the outer part of your glutes. Since this exercise is working the outer part of your glute muscles, it will give you that curvy look from the front view.

Exercise Instructions: Lying on your side (preferably on a floor or workout mat), position your legs at a 45-degree angle. But also bend your knees to about a 90% angle. With your top foot placed on top of the bottom foot, position the bottom arm either straight out or bent back behind your head, whichever is more comfortable for you. Face your hips slightly forward with one hand on top of your hip.

Try to avoid opening the hip by leaning back too far. Place the band slightly above your knees. While pressing your hand down on your hip, lift your top knee up and then lower it back down to the starting position. To keep the tension going, try to keep your knees from touching. Exhale on the up movement and inhale on the way back down. Try performing 15 to 20 reps and concentrate on your glutes doing the work.

2. Hip Thrust Loop Band Glute Exercise

Exercise Instructions: This glute exercise can be performed on the edge of a bench or couch. Or even flat on the floor. Position your upper back against a workout bench or flat on the floor. Bend your knees at approximately a 90-degree angle and, your feet positioned slightly shoulder-width apart in front of you. With the resistance band placed slightly above your knees, push your pelvis upwards from your heels.

Tip: Make sure to squeeze your glutes at the top of the movement and keep the tension going with the bands. Using the booty band will make these hip thrusts more difficult and result in greater glute activation.

3. Curtsy Lunges using Loop Bands

These lunges are quite effective at activating the abductors and the larger gluteus maximus, which is the larger part of your glutes responsible for that full and round look from a side view. This exercise can be performed without the sandbag, but it does activate your glutes far more than without.

Exercise Instructions: For this side to side lunge, position the band slightly above your knees. A curtsy lunge is basically a reverse lunge while moving your leg back behind the other leg and dropping your knee just above the floor while not touching the floor.

Extra Tidbit: You’ll notice in the WOD above that a workout sandbag is being used in addition to the bands. Sandbags are excellent for adding resistance to just about any lunge exercise. If you’re interested, check out my 10 lunge exercises using a workout sandbag and see how useful these sandbags can be for building larger glutes.

Or if you’re interested in buying a good quality sandbag, check out Brute Force.

4. Sidekicks Glue Resistance Band Exercise

Sidekicks are another great hip abductor exercise to build the outer sweeps of your glutes for a more curvy look is the hip band sidekick.

Exercise Instructions: With the loop band positioned either slightly above the knee or around the ankles, lean slightly forward with a slight bend in the knees.  And hold on to something with one hand for stability. While standing with feet together, slowly raise one leg out to your side and back down. Make sure to feel your glutes squeeze at the top of this movement. Repeat this for about 15 to 20 reps of four to five sets for each leg.

5. Jumping Squats – Hop & Squat

This is another resistance loop band exercise for glutes you should put at the top of your list. Great for building the larger gluteus maximus muscle, the booty band will help keep your glutes activated throughout the entire exercise. 

This is definitely a must-do exercise for adding size to your booty. The explosive movement activates the fast-twitch fiber responsible for adding muscle size and thus bigger glutes.

Exercise Instructions: Place the band above the knees, and while squatting and feet slightly more than shoulder-width apart, jump up off the floor as high as possible and return back to the squatting position. Repeat this for 15 to 20 reps.

Tip: Try to keep the tension on the glutes by pushing the knees apart at all times. Also, try to squat as low as possible for even more glute activation and faster results.

The squat and hop glute band exercise can be performed in a stationary position or, if you have the room, you can also jump up and forward.

My #1 Recommended Loop Bands
Victorem Booty Bands

6. Crab Walk Exercise with Loop Bands

Another one of my favorite loop band exercises for glutes is the crab walk. This exercise works your glutes hard and keeps the tension going throughout the entire set, filling your glutes with blood and giving you a tremendous pump.

Exercise Instructions: With the loop resistance band placed either above the knees or around the ankles, step from side to side. Step left and then right for as many steps as you can endure.

Tip: Make sure to keep your legs bent in a semi-squat position throughout the entire exercise. This will maximize glute activation to your outer glutes and gluteus maximus.

7. Straight Leg Kickback

This exercise is perfect for tightening and adding size to your glutes. This is a popular exercise and a favorite for effectively building curvy glutes. This loop band exercise will give you a great pump when performed correctly.

Exercise Instructions: Position the booty band above the knees or ankles. Position your knees on the floor with both hands firmly on the floor in front of you.

While keeping one knee bent at about a 90-degree angle and on the floor, straighten the opposite leg and push up while concentrating on using your glute muscles. Squeeze at the top and repeat.

Tip: Slowing down the exercise may help you activate the glute muscles more effectively to get that pump and burn necessary for growth. Start with high reps and work your way up with heavier resistance bands for lower reps while always keeping strict form.

8. Fire Hydrants Resistance Loop Band Exercises

Exercise Instructions: Using the same position used for the straight leg Kickback, keep both legs at a 90-degree angle. With the resistance band position above the knees, push one leg out to the side while keeping it at the same angle. Return to the original position and repeat. This is another great exercise to target the outer glutes.

9. Lying Hip Abductions

Exercise Instructions: This glute resistance band exercise is performed on the floor, preferably on a yoga mat, and works your hip abductors. Ly on your side, with your upper body, elevated and supported by your arm. Your legs should be straight and parallel with the resistance loop band placed around the ankles.

Tip: To achieve the best burn in your hip abductors, move your top leg up until you hit maximum resistance and lower it back down for as many reps as possible. Take a 45-second rest and repeat for three to five sets.

10. Standing Leg Lifts – Kickbacks

Last but not least, we have a popular resistance loop band exercise for glutes called standing leg lifts. Also referred to as standing kickbacks. 

Exercise Instructions: This exercise is very similar to using the cable machine at the gym. First, position your loop resistance band either above your knees or around the ankles. And hold on to something for support. While keeping your legs straight with only a slight bend in the knees, push one leg back until you feel the squeeze in your gluteus maximus.

Tip: For this exercise to be effective and to achieve optimum results, make sure to use strict form and concentrate on the squeeze in your glutes at the top of each rep.

Slowing down the exercise may help you get that mind to muscle connection for better muscle activation and faster results. Perform high reps to activate your glutes. And to add size, increase your resistance as you get stronger.

My #1 Recommended Bands
Victorem Booty Bands

How To Get The Best Results Using Resistance Loop Bands to Exercise Your Glutes

Even some of the best resistance loop band exercises for glutes can fall short if you’re not performing the exercise correctly. To make your glute workout routine effective, you must know how to use the device properly and how to perform the exercise for maximum muscle stimulation. 

That said, here are some helpful tips to help you get the most out of your resistance loop band exercise to make each and every workout count.

Never Compromise Form

Never sacrifice your form with too much resistance. Excessive band resistance could compromise your form, which can lead to minimal results and possible injuries. Performing exercises with a somewhat lighter resistance while using strict form will result in maximum muscle stimulation and far better results.

Mind to Muscle Connection

Create a mind to muscle connection for better muscle activation and muscle response. Just going through the motions is not enough. If you are having problems feeling your glute muscles while performing any of these exercises, try the following: slowing down the movement, lower the tension or band strength, concentrate on the muscles, try to relax everything else on your body, and perform higher reps or perform to failure.

Short Rest Periods

Keep your rest periods short between workout sets. I would suggest a rest period of 45 seconds but not more than 1.5 minutes. This would also depend on your workout level and physical condition. So use your better judgment.

Increase Resistance

Increasing resistance as you get stronger is key to toning and growing larger glutes. To transform your glutes, you must keep the resistance level high.

That said, if you are performing 20 to 30 reps with ease, it may be time to increase your loop band resistance.

If you are already at the highest resistance level and have even doubled up on your bands, but it is still not enough, here is a tip. One easy way to add resistance while still using your current bands is to add a set of ankle weights to your exercise. This is a great way to up your game and continue to make progress even after you’ve outgrown your resistance bands. And if you want to go one step further, try using a weighted vest or weighted belt.

Glute Resistance Band Exercises for Activating Your Glutes

One of the most important factors to consider when exercising any muscle is effectively activating the muscle fibers being targeted. Only performing an exercise and just going through the motions is not enough to guarantee the proper muscle stimulation needed to generate muscle response for toning or growing muscles.

That said, loop bands are probably the number one device used to activate your glute muscles. You can use the bands before performing a squat routine to ensure your glutes are activated and fired up for better glute responsiveness.

It is also ideal to use these bands while you are actively performing your squats. Quads tend to dominate most any squat exercise. So by using these bands, you are enabling your glutes to get in on the action.

So as you can see, hip bands are not only great to use primary for glute resistance band exercises. But they are also very effective at firing up your glute muscles before a glute exercise or even during a glute exercise routine.

If you are interested in some new resistance bands, I have found Victorem to have the best deal on quality bands.

• 6 Best Resistance Bands for Glutes [Booty Bands Review]
• How to do Lunges Properly for Bigger Glutes: Lunges vs Squats
• 10 Best Sandbag Lunges for Bigger Glutes & A Smaller Waist
• 9 Best Glute Machines for Home Use Review & Buyer’s Guide
• Treadmill Butt Workout for A Bigger Bum [8 Glute Activation Lunges]
• Squat Belts – Just Add Weights [No Barbell Required]

Credits

A big thanks to all the YouTube members whose videos I have included in my article. Thank you for all your hard work and the informative WOD videos on all the glute resistance band exercises.

• Glute Lab
• TuneintoFitness
• TheWKOUT

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post 10 Best Resistance Loop Band Exercises for Glutes appeared first on Fitness Mastered.

Before we continue, let me just say that the following sandbag lunge exercises are guaranteed to activate all the muscle fibers in your glutes. Thus, increasing muscle stimulation to maximize growth and make them bigger and stronger than ever before.

But that’s not all. With the added versatility of workout sandbags, you can incorporate additional moves into your lunge exercises. Thereby intensifying your workout and thus help burn extra calories at the same time.

Why are we using sandbags to perform lunges?

There are two great reasons for using sandbags to do lunge exercise. Our first is a bit off-topic but still worth noting. While the other is more directly related to using sandbags to perform lunge exercises.

Availability

Firstly, with the recent pandemic, it has become virtually impossible to buy weights to workout from home. Now that most gyms have closed and could close again, everyone is eager to set up their own home gym. Demand is high for exercise equipment, and as a result, supplies are low.

In most cases, businesses are out of stock and can’t get restocked due to manufacturing companies being shut down. And with most of them located in China, it could take even longer before inventory in the U.S is back to normal again.

With that said, you could wait it out if you don’t have weights or buy yourself some extremely overpriced kettlebells or dumbbells.

Or… you could get yourself a readily available made-in-the-USA workout sandbag.

That said, I have found a few homegrown companies, with Brute Force being my favorite. They have a seemingly endless selection of quality workout sandbags in all sizes, colors, and designs. So if you don’t already have your own, I’d highly recommend checking them out.

Convenience & Functionality

Secondly, besides being readily available, sandbags have many benefits other traditional weights do not. For example, sandbags are much more convenient to use and store at home or take on the go. They are soft and easy on floors. Plus, they are not as loud when dropped and are much safer around kids than hard weights.

But most importantly, they are very functional workout devices that are very effective for both resistance training and cardio exercise. And due to the uneven weight distribution, they can also be more challenging and help stimulate stabilizer muscles as well.

Brute Force Sandbags

With that said, you can see why sandbag lunges can be a great way to build bigger and stronger glutes while at the same time will burn off some extra calories to trim your waistline.

Without further ado, let’s finally get started with our top 10 sandbag exercises and how each is performed for the best results.

Our 10 Best Sandbag Lunges & How To Perform Them

So it’s finally time to get down to business. If you have a workout sandbag, and you’ve never performed these exercises before, I would suggest starting with a lighter weight. In this way, you can learn the proper form and get the feel of doing each exercise first.

Proper form will always benefit you more in the long run and prevent injuries. Going with a lighter weight but doing more reps in one set can be more intense and productive than performing super heavy low reps.

Even though images are a great way to illustrate how an exercise is performed, videos can be much better. As they show you all the motions and proper form from start to finish. For this reason, I have decided to provide you with some video demonstrations you can watch. And then follow up with a brief explanation for each sandbag lunge exercise and some key points as needed.

1. Sandbag Alternate Side Lunge

Side lunges are ideal for targeting the outer sweeps of your glutes and giving them that round and full look from the front and behind. This exercise can be done with the sandbag positioned in front, in back, or on one shoulder. For this exercise, we will perform it with the sandbag on your back.

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Proper Execution

• Starting position: hold the sandbag on your back with the outside handles or front parallel handles.; feet shoulder-width apart for stability.
• Push out laterally to one side with one leg and land your foot about 2x shoulder-width apart.
• While keeping your balance, squat as low as you can.
• Push back up with that leg to the start position.
• Repeat.

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Technique

Start off slow and concentrate on feeling your glute muscle stretch at the bottom of this movement. Try to forcefully push yourself back up. This will help activate more fast-twitch muscle fibers that are responsible for muscle growth.

2. Sandbag Forward Lunge

This sandbag forward lunge uses the sandbag positioned in front but can also be used on the back or shoulders. This is the most commonly performed lunge exercise and is very effective at building bigger glutes overall.

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Proper Execution

• Starting position: securely hold your sandbag in front; feet slightly closer than shoulder-width apart.
• Step out to the front, about two shoulder widths apart.
• Drop your hips by bending your knee to about a 90-degree angle.
• Forcefully push yourself back to the starting position.
• Repeat with the opposite side.

---

Technique

Feeling the stretch in your glutes at the bottom of this movement is very important. If you are not feeling it, then you may need to increase your stride distance. Also, to keep your knees healthy and pain-free, make sure that your knee does not move beyond your toes in the bottom lunge position.

My #1 Recommended Workout Sandbag by BRUTE FORCE

3. Sandbag Reverse Lunge

This lunge variation uses alternating reverse steps to target your glutes. This exercise is usually performed with one bag in front or in back. But as you’ll see in the following video demonstration, it can also be done with two bags (one on each shoulder).

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Proper Execution

• Starting position: securely hold your sandbag(s); feet slightly closer than shoulder-width apart.
• While putting all the weight on one leg, step backward about two shoulder widths with one leg.
• At the same time lowering yourself to where your knee is at about a 90-degree angle.
• Reverse back to a standing position and repeat with the opposite side.

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Technique

Always concentrate on your glutes doing the work as you push yourself back up into the standing position. The forward leg should take on most of the weight, while the opposite leg is only used to support and stabilize yourself. Also, make sure that the back knee does not touch the floor. It should only be about 1-2 inches above before you push yourself back up.

4. Sandbag Jumping Lunge Back

The jumping lunge uses more explosive moves, which can be quite intense for beginners. I would not suggest doing this exercise until you’ve become more familiar and comfortable with the dynamics of various other lunge exercises. And for the first time, definitely start with a lighter weight or just your bodyweight until you get a better feel for it.

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Proper Execution

• Starting position: securely hold your sandbag in the back; I recommend starting in the lunge position.
• With an explosive jumping action, quickly reverse your leg positions and come back down into the lunge position with the opposite leg forward, and repeat.

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Technique

Start off slow. Keep the sandbag centered. This will help maintain your balance when jumping and landing into the lunge position. The explosiveness of jumping will add extra intensity and help activate more fast-twitch fibers in your glute muscles. With this exercise, maintaining perfect form and keeping your balance is more important than just using heavier weight.

5. Rotational Sandbag Lunges

This lunge variation not only requires more glute stabilizer muscles due to shifting the sandbag from side to side but also engages more upper body and core muscles. As a result, you will be working out your glutes and strengthening and toning your upper body and your abs and back.

With the extra muscle engagement, you will be building muscle, but with the added cardio will also be burning off body fat at the same time.

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Proper Execution

• Starting position: hold your sandbag in a neutral grip in front; feet slightly closer than shoulder-width apart.
• As you start moving into your reverse lunge, simultaneously swing your bag to the opposite side of the leg that is stationary.
• Return back to the standing position as you simultaneously swing your sandbag back to the front, and repeat with the other side.

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Technique

Make sure to swing the bag over to the side you are performing the lunge on (the bent knee side); this adds the weight to that side for extra resistance. Also, try experimenting with wider strides as you get used to the exercise. This will give you a better stretch in your glutes and activate more muscle fibers.

6. Walking Sandbag Lunges

Walking lunges have always been my favorite of all. If you have space, this is a must-do for everyone. The non-stop and continuous strides of the walking lunge will give you a pump like no other.

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Proper Execution

• Starting position: securely hold your sandbag in front, back, or shoulders; feet slightly closer than shoulder-width apart.
• Lunge forward about 2 shoulder widths apart and come down with your knee stopping at about a 90-degree angle or less.
• Forcefully push yourself back up on that leg to the start position and immediately continue with the opposite leg and repeat.

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Technique

For added intensity, try not to pause when coming back up to the standing position. Instead, make it a continuous walk. Keep your back in a neutral position and your torso leaning only very slightly forward. Never let your knee exceed your toes.

7. Reverse Sandbag Lunge Press

This is another stationary reverse lunge but with the extra pressing movement to add intensity and upper body strength. Again, this is another example of combining both strength training and cardio into one exercise.

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Proper Execution

• Starting position: securely hold your sandbag in front or back; feet slightly closer than shoulder-width apart.
• While putting all the weight on one leg, step backward about two shoulder widths with one leg.
• While lowering yourself to where your knee is at about a 90-degree angle, simultaneously raise your sandbag above your head.
• Reverse back to a standing position while lowering the bag again, and repeat with the opposite side.

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Technique

The trick here is to raise the sandbag above your head when going down into the lunge position. But simultaneously lowering it back down as you push yourself back up to the start position.
This lunge variation activates more stabilizer muscles, improves balance, and works your shoulder muscles, core, and glutes at the same time.

8. Sandbag Drop Lunges

This lunge variation is one of our most intense exercises and basically combines lunges with squats. This exercise is definitely a powerhouse exercise for building powerful glutes while at the same time providing you with an intense cardio workout.

If you had to replace all lunge exercises with just one, this would be the exercise. It truly hits your glutes hard. And the intensity is unmatched by any other sandbag lunges in this article.

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Proper Execution

• Starting position: feet shoulder-width apart; sandbag place on the floor directly in front of you.
• Squat and grip the bag with both hands; simultaneously raise yourself back up to a standing position while swinging the bag on top of your shoulder.
• With the bag on your shoulder, follow with a full squat down and back up again.
• Immediately follow that with a reverse lunge and back up again.
• Then drop the sandbag back to the floor in front of you and repeat.

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Technique

You are obviously hitting your glutes pretty good with both lunges and squats but, you could also make lifting the sandbag more of a deadlift exercise. This can be accomplished by only slightly bending the knees and hinging the hips back when picking up the bag. Now you’ve got yourself the ultimate glute building sandbag exercise!

9. Sandbag Stationary Lateral Lunge

The sandbag stationary lateral lunge is a great way to target your glutes and your inner thighs simultaneously. This lunge exercise can be performed alternating sides or one side at a time. It is a valued alternative to your typical front and back lunges. But it also has the added benefit of being easier on your knee joints.

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Proper Execution

• Starting position: securely hold your sandbag in front, back, or shoulder; feet slightly shoulder-width apart.
• Take a wide step out to the side. While lowering your foot to the ground, drop your hips back until your knee is at least at a 90-degree angle.
• Push back to the standing-upright position and do the same for the opposite leg.
• Repeat.

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Technique

This exercise can be done with the sandbag in front or on your back. Keep your back neutral and do not hunch. Go wide and deep with this lunge exercise to feel the stretch to maximize glute stimulation.

10. Crossover Lunges with Sandbag

Crossover Lunges are very similar to reverse lunges but with a modified foot position that creates an additional stretch in your glutes. And we all know what that means: the more you can stretch a muscle during an exercise, the more muscle fibers you will engage.

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Proper Execution

• Starting position: securely hold your sandbag in front or back; feet slightly more than shoulder-width apart.
• While putting all your weight on your right leg, step backward about two shoulder widths with your left leg while bending your right knee to about a 90-degree angle and crossing your left foot behind your right leg.
• Reverse back to a standing position and repeat with the opposite side.

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Technique

Keeping your balance for this exercise can be very tricky for beginners. A good technique to make this a little easier is to concentrate on putting all your weight on the active leg (the one you are bending at the knee). And only use the other foot as a temporary support.

Pros & Cons of Using Workout Sandbags for Lunge Exercises

Sandbag lunges from an exercise perspective can have additional benefits over using weights such as dumbbells or kettlebells. However, they do have their drawbacks too. After comparing both the exercise benefits of the sandbag to your traditional weights, we found the following.

PROS

• More challenging due to shifting sand
• Easy to combine cardio movements with your lunges
• Offers greater flexibility and range of motion
• Engages more stabilizers
• Help improve balance
• Sand is softer and easier on the body and joints
• Easy to combine lunges with functional training
• Work your glutes and other muscles simultaneously
• Many handle positions to change up each exercise and add more variations

CONS

• Not easily weight adjustable
• Takes time getting used to initially

So, obviously, one of the more significant drawbacks is the time it takes to adjust the weights with a workout sandbag. If your bag has multiple filler bags, you will need to unzip and remove or add fillers to adjust the weight. But if you happen to own one that only has one sand filler bag, that is a problem.

Or is it?

Let me share with you an easy way to overcome this dilemma by explaining the principle of progressive overload and how we can use it to fix this problem.

The Best Way to Perform Sandbag Lunge Exercises to Grow Bigger Glutes

Progress overload is a way to stimulate muscles to grow by increasing the intensity of any workout over time. This is achieved by gradually increasing the amount of weight used for each workout over time. However, adding weight is not the only way to increase the intensity.

For example, another way to progressively overload a muscle over time is by increasing the number of repetitions in a set or adding more sets. That said, here is a simple solution.

You don’t need to increase the weight every workout, or even every month for that matter. You can wait for about 3 months and then increase the weight. Here is what I suggest:

• Each week increase the number of reps you perform for your sandbag lunge exercises.
• After about 6 weeks, add an extra set to each exercise.
• Then, after about 3 months, add about 5 lbs to your workout sandbag.
• Repeat every 3 months.

Of course, I would also suggest purchasing a workout sandbag that is heavier than your current maximum, so you have room to grow. As mentioned earlier, Brute Force has a great selection of quality workout sandbags, for both men and women, with an extensive selection of really cool-looking designs and colors.

On another note, some of you may also be asking how many reps per set you should do for maximum growth and best results. My quick answer to that – don’t count reps and just keep within one repetition before failure for each set. Then, for your final set, go all out and do as many reps as you possibly can.

That said, I typically do 5-6 sets for each exercise. If you are a beginner, start with 3-4 sets and work your way up.

Final Words

Sandbag lunges really are a lot of fun and are very effective for working out your glutes. You can use them at home or on the go. Unlike heavy dumbbells or kettlebells, you can easily throw your bag in the car and head over to your local park or track.

There is no better feeling than doing an agonizing 20-30 lunges without stopping, or at least until your glutes and legs are screaming and the pain is unbearable. That is what we live for. This is what makes your glutes grow!

That is what will separate you from the rest.

• 8 Best Workout Sandbags for Training & Fitness Review
• How to do Lunges Properly for Bigger Glutes: Lunges vs Squats
• Treadmill Butt Workout for A Bigger Bum [8 Glute Activation Lunges]
• Bulgarian Bag vs Sandbag [Workouts & Benefits]
• Best Squat Belts – Just Add Weights [No Barbell Needed]

Credits

I would like to give my thanks to all the Youtube members whose videos I have included in this article. Furthermore, I would also like to give each of you credit for the hard work you do and the helpful sandbag lunge demonstration you have provided my visitors.

• Brute Force Training
• Jen Ferruggia
• TheWKOUT
• Game Changing Performance
• First Responder Prep

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post 10 Best Sandbag Lunges for Bigger Glutes & A Smaller Waist appeared first on Fitness Mastered.

If you are experiencing issues with tight hips, sore glutes, or lower back pain, then make sure to keep reading and find out how gluteal stretches may be the answer to your problems.

Different types of glute stretching exercises you will find in this article:

• Glute stretching yoga poses on a mat or floor
• Standing glute stretch
• Seated glutes stretch
• Glute stretches with foam rollers

A Comprehensive Guide on Glute Stretching

This comprehensive guide has everything you need to know about the many benefits of glute stretching and includes the top 5 stretching exercises you can perform immediately. 

Learn how these exercises can not only help relieve existing symptoms from tight glutes but also how you can benefit proactively with pre-workout and post-workout stretching to help avoid injuries and prevent soreness and pain going forward.

TABLE OF CONTENTS

• What Causes Tight Hips and Sore Glutes?
• How Do I Know If I Have Tight Hips?
• Who can Benefit from Yoga Glute Stretching?
• Top 5 Yoga Glutes Stretches to Loosen Tight Hips [Exercises that Work]
• Glute Stretches with a Foam Roller
• What are some Common Symptoms for Tight Hips?
• When is The Best Time to Perform Glute Stretches?
• What are the Top Benefits of Stretching Your Glutes?
• Final Statement

What Causes Tight Hips and Sore Glutes?

To better prevent tight glutes and the negative side effects they present, let’s first take a look at what causes them in the first place. Here are some top causes for tight glutes you should be aware of.

#1 Long Sitting

Longer periods of sitting at work or while driving, for example, will lead to weak glutes or shortening of the hip flexors. This, in turn, can lead to tight hips and tight glute muscles. As a result, the lower back muscles are forced to work harder as they compensate for the glutes. 

#2 Heavy Lifting or Squatting

Repetitive squatting and lifting at work or when moving, for example, will put a lot of emphasis on your glutes and activate muscle fibers you typically don’t use very often. This will cause very tight hips and result in onset soreness that could last for a couple of days. Glute stretching is one of the best ways to relieve this tension and alleviate soreness.

#3 Exercise & Working Out

Squats, lunges, deadlifts, and pretty much any exercises that involve using your glutes can cause tight glutes. Both high repetition and heavy lifting exercises that require your glute muscles can result in tight and sore glutes.

#4 Running

Running does not engage your glute muscles as much as resistance training or squat exercises, but it can cause tight hips after lengthy run sessions. If however you also perform interval sprints, this will most definitely engage your glute muscles and thus may cause tight hips and glutes.

Probably my favorite stretch after a good run or sprinting is the standing glutes stretch. It is both very effective and the most practical to perform when outdoors.

#5 Biking

Another very repetitive movement similar to running is biking. This repetitive movement and limited range of motion over time can eventually lead to hip immobility.

How Do I Know If I Have Tight Hips?

I have found 2 tests that you can perform to find out whether you have tight hips. 

The first test, the “Thomas Test” is probably the most used and most trusted test but does require a second person to perform the test.

Our second test, however, does not require a second person and thus can be performed by yourself.

Here is how to perform the Thomas Test:

• Start by lying on your back with your buttocks located at the edge of raised platform or bench.
• Next, pull up both legs to your chest with your hands on each knee.
• The second person then takes one leg and lowers it down.
• If the thigh cannot be lowered to full extension (parallel to the floor), then you have tight hip flexors.
• If the knee cannot bend to 90 degrees while in this position, then you have tight hips.

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Here is how to perform the pronation test:

• Start by lying flat on you back on the floor or yoga mat.
• Spread our feet about 2 feet apart.
• Try to rotate both of your legs inward (concentrate on turning your legs or thighs).
• You should be able to equally turn both legs about 40 degrees inward (a good way to gauge this is by viewing the position of both feet).
• If one or both will not rotate to about 40 degrees then you may be experiencing tight hips.

Who can Benefit from Yoga Glute Stretches?

Besides knowing that certain symptoms may be a good indicator for you to perform glute stretching exercises, you may also want to be proactive and prevent these symptoms from occurring in the first place.

The following is a list of popular activities and symptoms where it would be beneficial for you to add glute stretching to your schedule.

You may benefit from glute stretching if you perform these activities:

• Long sitting at the office or when traveling
• Running or sprinting
• Lower body exercise (squats, lunges, deadlifts, etc.)
• Heavy lifting or hard labor

You may benefit from glute stretching if you have these symptoms:

• Soreness in the glutes
• Tightness in the hip area
• Limited mobility in the hips
• Lower back discomfort or tightness
• Tight hamstrings
• Pain or tingling in the glutes
• Knee pain

Top 5 Yoga Glute Stretches to Loosen Tight Hips [Yoga for Tight Glutes]

I consider the following stretches for glutes to be the most effective exercises to loosen tight hips and give your glutes a good stretch. Some of these poses can be performed on the floor or yoga mat, standing, and even while seated in a chair.

I would highly suggest using a yoga mat for any of the following glutes stretching exercises. If you are in need of a good yoga mat, especially the extra-thick mats that provide extra cushion and extra comfort, then check out my review for the best 1″ thick yoga mats found online. Or find the perfect foldable yoga mats you can easily fit into a gym bag for on the go.

So without further ado, here are 5 of my best glute stretches to loosen tight hips.

#1 Lying Yoga Glute Stretches

Here is a step-by-step on how to loosen tight glutes with the lying glute stretch.

• using a yoga mat, lie flat on your back
• raise your knees while keeping your feet flat on your mat
• take one foot and position it so the ankle is slightly above the opposite knee
• now use both hands and grip the other leg from behind and close to the knee bend
• slowly pull back on that leg until you feel the stretch in your opposite glute muscles
• hold this position for about 20 to 30 seconds and repeat for the other side  

#2 Pigeon Yoga Pose

The following is a step-by-step on how to loosen tight hips with the Pigeon Yoga Pose.

The pigeon stretch is one of the more difficult poses to perform. If this is your first time trying this exercise, please use caution when getting into position and when performing this routine.

I have included a video to help you better understand exactly how this exercise is performed so you don’t inadvertently make a wrong move that could cause discomfort later.

• using a comfortable yoga mat, position yourself on your hands and knees
• slowly raise your knees off the mat while keeping your feet on the floor until your legs are straight
• While keeping one leg straight, raise the leg and bring your knee towards your chest
• slightly swing your foot to the inside and lower your hips back down to the mat
• keep your head and torso straight and do not lean or drop your hips to one side
• stay in this position for 20 to 30 seconds and repeat on the other side
• the best way to switch sides is to raise yourself back up again to where both legs are straight and repeat the process as described above

#3 Pretzel Yoga Glute Stretching Pose

Here is another step-by-step on how to loosen tight glutes with the Pretzel Pose.

• begin by sitting flat on the floor or yoga mat with your legs straight
• now bring one leg up so your heel is positioned close to the opposite knee
• support your weight with the arm opposite from your straight leg
• take your other arm and grip your raised knee
• now pull that knee inward until you feel a good stretch in your glute muscles
• hold this stretch for about 20 to 30 seconds and repeat with the other leg

#4 Seated Gluteal Stretches for Glutes

• position yourself in a chair or on an exercise bench with your feet flat on the floor
• bring one foot up and position it on top of the quad slightly above the knee
• with one or both hands push slightly down on the raised knee while bending forward until you feel a good stretch
• hold this position for 20 to 30 seconds and repeat for the other side

#5 Standing Gluteal Stretches

• find a raised platform such as a chair or something higher
• standing parallel to the platform raise one foot up onto the platform
• while keeping your balance, reach under your inner thigh and grip your raised leg above the shin
• now slowly lean into that leg until you feel a good stretch in your glutes
• again, hold that position for about 20 to 30 seconds and repeat on the other side

Stretching Your Glutes with a Foam Roller

In addition to performing yoga for tight glutes, foam rolling is also a very effective way to loosen tight glutes. Repetitive rolling at different angles over the glute muscles as well as targeted pressure point massage is a great way to further loosen up tight glutes.

An even more effective device than just your traditional foam roller and twice as effective is the vibrating foam roller.

Check out my review on the best vibrating foam rollers for deep tissue massage. These rollers will penetrate deeper than any other conventional foam roller on the market.

Here is a great video demonstrating glute stretching with a foam roller by Amanda Edell on Howcast.

What are some Common Symptoms for Tight Hips?

The following are some of the more common symptoms of having tight hips. So if you’re experiencing any of these symptoms, you may want to try incorporating some of our top stretches for glutes to help relieve these symptoms once and for all.

#1 Lower Back Pain

If you’re experiencing lower back pain, and all your back stretching exercises are not doing the trick, then try adding some glute stretching exercises to your routine. Tight hip flexors can result in a pelvic tilt that can cause your lower back to become tight.

#2 Limited Mobility

Tight glutes and shortened hip flexors can limit your range of motion, especially when performing lower body exercises such as squats or deadlifts, but also any activities that require squatting or bending at the hips. If you are feeling stiffness or experiencing limited movement then you may have tight hips.

#3 Glute Pain or Tingling

Tight glutes in some cases may even cause slight pain or tingling in the so-called piriformis muscles. This condition is also known as Piriformis Syndrome. The piriformis muscle helps rotate the hip and turn the leg and foot inward and outward and is located under the gluteus maximus (deep in the buttocks muscle).

#3 Tight Hamstrings

Tight glutes can also cause your hamstrings to tighten. Tight hips can cause a tight lower back and as a result, cause tight hamstrings.

#4 Glute Soreness

Glutes soreness is a good indication that you have tight glutes. This is common after a good day’s work of heavy lifting or squatting movements, or after a good hike, lower body workout, or any other physical activity involving the lower body.

#5 Knee Pain

If the hip is tight and lacks the flexibility to move inward with your leg and foot, then any movements that require pronation of the foot can cause extra stress to the knee.

When is The Best Time to Perform Glute Stretching?

Now that you know who should be doing glute stretching, here is a list of when you should perform them.

• Anytime you feel any of the symptoms from having tight glutes.
• Pre-workout to loosen and stretch muscles for flexibility and to prevent injuries.
• Post-workout to help alleviate onset muscle soreness.
• A few times per week to keep your hips loose and as a preventative measure.

• Suspension Straps: great for stretching & hundreds of exercises variations!

What are the Top Benefits of Stretching Your Glutes?

Glute stretching has many benefits that can both help remedy the side effects of having tight glutes but also proactive by preventing these symptoms from occurring in the first place.

Let’s take a closer look at our top 5 glute stretch benefits and how they can help you.

#1 More Flexibility

More flexibility in the hips will give you more range of motion so thus making it easier to engage in everyday functional activities as well as sports and recreational activities.

#2 Better Performance

With the added flexibility you are better able to perform activities related to squatting, running, or any sports or physical activity involving your lower body. 

#3 Pain Relief & Prevention

Performing glutes stretches will help relieve glute soreness from strenuous physical activities and even lower back tightness or knee pain. As a proactive measure, stretching your gluteals can help prevent any of these symptoms resulting from tight hips.

#4 Injury Prevention

Tight hips limit your range of motion and flexibility when performing physical activities. Glutes stretching will unlock that tightness and give you the flexibility to move in a safer and more effective manner. This provides for less strain on your joints and muscles and therefore resulting in fewer injuries.

#5 Prevent Soreness

If you regularly suffer from sore glutes, whether it’s from prolonged sitting or physical activities, performing any of our top 5 glute stretching exercises will greatly help prevent onset soreness. 

I have found that stretching both before and after an intense leg or glute workout routine will greatly reduce my muscle soreness over the next couple of days.

Final Statement

Tight hips are very common among sprinters and runners as well as those actively involved in weight training or CrossFit exercises. However, tight hips can also be a side effect of prolonged sitting or long driving.

• Foam Rolling Tips before and after your workout

If you’re experiencing any of the symptoms related to tight glutes, then using our top 5 yoga glute stretches in addition to foam rolling will greatly alleviate any pain you may be having. Performing these stretching exercises will help to prevent pain or injuries in the future while also giving you increased flexibility to perform better at the gym.

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post 5 Yoga Glute Stretches to Loosen Tight Hips appeared first on Fitness Mastered.

Let’s take a closer look at how dumbbell deadlifts may possibly benefit you more than the barbell deadlift and the muscles worked.

Between the two, the barbell deadlift is obviously the more popular exercise. However, that does not necessarily mean it is the better choice. Depending on your individual needs and fitness goals, you may want to consider performing dumbbell deadlifts if you haven’t already.

In this comprehensive guide, we will explore why the dumbbell deadlift may possibly benefit you more than the barbell deadlift and why you should incorporate them into your weekly workout routine. In addition to that we will also include our top 5 deadlift exercises, illustrate how each is performed and which muscles are used for each.

We also include tips on proper form and safety, and how dumbbell deadlifts can benefit you.

TABLE OF CONTENTS

• Dumbbell Deadlift vs Barbell Deadlift
• What Muscles do Deadlifts Work?
• Here Are My Top 5 Deadlift Exercises and the Muscles Worked
• Top 5 Dumbbell Deadlift Workouts with Illustration – Form & Execution
• 10 Helpful Tips for Proper Deadlift Form & Safety
• Top 7 Dumbbell Deadlift Benefits
• Is the Dumbbell Deadlift better than the Barbell Deadlift?

Dumbbell Deadlift vs Barbell Deadlift

The first thing that comes to mind when you hear the word deadlift is more often than not a barbell loaded with 45s.

Loading up a few 45s on each end of a barbell not only looks impressive but also sounds impressive when dropped between reps. That aside, deadlifts also serve a greater purpose. And that is to build mutant strength.

Deadlifts… known as the #1 strength building exercise, but also for building great hamstrings and powerful glutes!

The main purpose of the deadlift is to build a stronger core, stronger quads, and overall body strength.

But is it the best exercise if you are trying to build muscle mass?

Even if this exercise may add muscle to your quads over time, it remains a compound exercise. Thus, its main function overall is still to build strength and not build muscle.

So what if your main objective is to build more muscle? Is there a better way to do deadlift exercises to build bigger glutes and hamstrings?

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Dumbbell Deadlifts for Building Muscle Mass

The traditional deadlift is performed with a barbell and with pauses between reps. This means after each lift, you then lower and drop the weight back down to the floor, pause a second or two and then lift again.

A great exercise to build overall body strength!

However, for muscle building purposes, you can simply modify the traditional deadlift by using a somewhat lighter load. Then when executing the exercise you would lower the weight to only a few inches off the floor without it touching, and immediately raise back up again and repeat.

In this way, you are keeping constant tension on the muscles and thus have turned what is normally a strength-building exercise into a very effective muscle building exercise to build bigger quads, hamstrings, and glutes.

Performing this nonstop for 6-10 reps with constant tension on your muscles creates what is known as hypertrophy. Thus, resulting in muscle growth.

So now what if I told you that using dumbbells could be even more beneficial and could provide you with more advantages and flexibility and exercise variations than using just a barbell. Would you be interested in learning more?

Before we examine dumbbell deadlifts any further, let’s first take a look into what muscles are targeted with various dumbbell deadlift exercises.

Also see my Top 10 Sandbag Lunges for Bigger Glutes & Smaller Waist

What Muscles do Deadlifts Work?

We have already learned that when performing deadlifts to grow muscles, it is better to perform exercises that leave your muscles under constant tension. This pushes the most blood to your targeted muscles and results in better hypertrophy.

Here are a few deadlift variations that target different muscle groups. Each exercise varies only slightly in execution, but all work the muscles they target very effectively.

Here Are My Top 5 Deadlift Exercises and the Muscles Worked

#1 Romanian Deadlift

The Romanian deadlift is basically a traditional deadlift but without letting the weight ever touch the floor between reps. Furthermore, when performing the Romanian deadlift you do not squat as you do with the traditional deadlift, and you hinge at the waist while simultaneously bending at the knees.

The Romanian deadlift keeps constant tension on the targeted muscles as opposed to the traditional style deadlift.

Nonetheless, contrary to popular belief, a study from PubMed Central through NBCI on “An electromyographic and kinetic comparison of traditional and Romanian deadlifts” shows that the traditional deadlift actually activates more glute fibers than does the Romanian deadlift.

However, remember that the traditional deadlift also activates your quads more than the Romanian. So if you are looking to build bigger glutes while keeping your legs slender, then you may want to choose the Romanian over the traditional deadlift.

To simplify, you would hinge and semi-squat until the weight is only a few inches from the floor and immediately return to the upright position and repeat.

• Romanian Deadlift muscles worked:
  • Primary muscles worked: glutes, quads, and hamstrings
  • Secondary: lower back, core, adductors

#2 Stiff Leg Deadlift

The stiff leg deadlift is by far the most popular deadlift, especially among females when it comes to building bigger glutes. However, these are also ideal for building very strong hamstrings and glutes. This deadlift is also performed without dropping the weight to the ground and without pausing.

• Stiff Leg Deadlift muscles worked:
  • Primary muscles worked: hamstrings, glutes, and lower back
  • Secondary: quads, core, adductors

#3 Single Legged Dumbbell Deadlift

The single leg dumbbell deadlift can be performed using one or two dumbbells. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. In this way, you can concentrate more on the exercise and muscles being worked with this deadlift without being distracted by keeping your balance.

This exercise is very similar to the Romanian deadlift. Except for the simple fact that you are only using a single leg. The muscles worked for this deadlift are primarily the glutes and the hamstrings.

• Single Leg Deadlift muscles worked:
  • Primary muscles worked: hamstrings and glutes
  • Secondary: lower back and quads, core, adductors

#4 Sumo Dumbbell Deadlift

The Sumo dumbbell deadlift is another great way to target your glute muscles. This exercise is very similar to the Romanian deadlift except that you position your feet wider than shoulder-width apart. You can also either use one or two dumbbells for this DB deadlift.

• Sumo Deadlift muscles worked:
  • Primary muscles worked: glutes and quads
  • Secondary: hamstrings, core, adductors

#5 Traditional Dumbbell Deadlift

The traditional dumbbell deadlift is very effective at activating the glutes and quad muscles. Lowering the dumbbells all the way to the ground, with or without a pause, forces you to bend your knees more and creates a deeper squat position than any of the other deadlift variations.

This motion puts more stress on the glutes and quads. And since traditionally more weight is used for this exercise, the additional load also makes your glutes and quads work harder than the other deadlifts.

The benefit of using dumbbells, even if you cannot go as heavy as with barbells, is the added mobility and range of motion. You can squat much lower with the dumbbells than you can with a barbell.

• Traditional Deadlift muscles worked:
  • Primary muscles worked: glutes and quads
  • Secondary: hamstrings, core and lower back, adductors

Top 5 Dumbbell Deadlift Workouts with Illustration – Form and Execution

Many of you may already be familiar with the proper execution of each dumbbell deadlift workout shown below. However, if not, or you just need a refresher, the following will give you a quick step-by-step on how to perform each exercise correctly to achieve the best results while also keeping it safe.

#1 Romanian Dumbbell Deadlift Form & Execution

The muscles worked for the Romanian dumbbell deadlift are the quads as the primary with marginal lower back and glute muscle activation.

• Foot placement should be approximately shoulder-width apart.
• Position dumbbells directly beside each leg and bar being parallel to the leg.
• While keeping your back and head in a neutral position at all times and your shoulders pulled back and chest out, while actively bending your knees, lower the weights in front of you until they are only a few inches from the floor.
• Before touching the floor, drive straight back up using your quads while keeping your back and neck neutral, and squeeze your glutes in the top position.
• Repeat for 6 to 12 reps and 3 to 4 sets, or whatever workout routine you may be following.

#2 Stiff Leg Dumbbell Deadlift Form & Execution

The muscles worked for the stiff leg dumbbell deadlift are the glutes and hamstrings as the primary with marginal lower back and quad muscle activation.

• Place your feet anywhere between hip-width and shoulder-width apart.
• While standing straight and knees slightly bent, position the dumbbells firmly in each hand with palms facing you or at a slight angle; whichever is more comfortable.
• Keeping your head and back neutral and shoulders pulled back, with a slight bend in the knees slowly hinge at the hips and bend over lowering the weights just short of touching the floor.
• Note that this is not a squatting exercise. You must keep your knees locked in a slightly bent position.
• It is important to feel the stretch in your glutes and hamstrings and get those muscle fibers fired up.
• Concentrate on hinging as you lower the weights. This puts more emphasis on your glutes and hamstrings and less on your lower back.
• Raise back up to the starting position and repeat.

Unlike the Romanian dumbbell deadlift, be aware that you will be concentrating more on the negative execution for the stiff leg deadlift.

#3 Single Leg Dumbbell Deadlift Form & Execution

The muscles worked for the single leg dumbbell deadlift are also the glutes and hamstrings as the primary with marginal lower back and quad muscle activation.

The single leg dumbbell deadlift is very similar to the stiff leg deadlift.

• Again, always keep your back and head neutral with shoulders pulled back. And never arch or round your back during any of these exercises.
• Standing straight and holding one dumbbell in front of the leg you will be working out, hold on to something with the other hand for support. I strongly believe in using one dumbbell over two since it is safer and adds more stability to the exercise.
• While hinging at the waist, keep your knees slightly bent, and lower the weight to within a few inches off the floor.
• You will raise your non-active leg off the floor when lowering the weight and drop it back down again when you raise back up.
• Drop slowly and feel the stretch in your glutes and hamstrings on the negative, and slowly return to an almost upright position and repeat.

Here is a great demo by Nikkiey Stott showing how to perform the single leg dumbbell deadlift while using one arm as support.

#4 Sumo Dumbbell Deadlift Form & Execution

The muscles worked for the Sumo dumbbell deadlift are also the glutes and hamstrings as the primary with marginal lower back and quad muscle activation.

The Sumo Dumbbell deadlift will target your glutes differently and in most cases help you feel the stretch more easily since your feet are positioned much wider apart than any of the other deadlifts.

Additionally, you also have the option of using 1 or 2 dumbbells for this exercise.

• As with all deadlifts maintain proper posture and strict form.
• Position your feet wider than shoulder-width apart with toes pointing slightly outward.
• Hold either one or two dumbbells straight down in front of you and then lower and raise the weight the same as you would when performing the Romanian Dumbbell Deadlift – actively bending at the knees.
• And repeat.

#5 Traditional Dumbbell Deadlift Form & Execution

The traditional dumbbell deadlift primarily focuses on the quads but also generates a good amount of glute muscle activation due to the deeper squat motion.

So if you looking to pack on some size to your glutes, this would be a good deadlift variation to add to your workout routine.

• Again, it is best to position your feet hip or shoulder-width apart.
• While standing upright and holding one dumbbell in each hand, keep your arms straights and palms facing the front or sides of your quads.
• Slowly lower the weights, while bending at the knees and forcing your hips back to generate the additional stretch in your glutes.
• You can either bring the weights completely down to the floor and pause a second, or just shy of touching the floor raise back up to the upright position and repeat.
• Between each rep try squeezing your glutes at the upright position before lowering the weight again.

10 Helpful Tips for Proper Deadlift Form & Safety

When performing exercises involving the use of heavy weights, it is especially important that you know how to do them correctly. Proper deadlifting form and execution not only makes the exercise more effective but also helps keep you safe from injuries.

I have included a video from the team at Bowflex with a quick demonstration of how to correctly perform the dumbbell deadlift below.

#1 Keep a Neutral Back and Head Position

Always keep your back and head neutral when performing all deadlift variations. This means keeping your back straight, not arched back or curved forward. The same goes for your head position. Always keep your head aligned with your spine.

Basically, don’t bend your head back to look up when lowering your weights. And don’t tilt your head back when you pull back up. A trick is to concentrate on keeping your chin in the same position throughout the entire exercise.

#2 Shoulders Back and Chest Out

Proper form not only includes a neutral back and head position but also keeping your shoulders pulled back and your chest out. Again, this will help prevent injuries but also helps assist in keeping your spine neutral.

#3 Never Lock Out your Knees

Always keep your knees slightly bent when performing the stiff leg deadlift and the single leg dumbbell deadlift.

#4 Keep Core Muscles Tight

Always keep your core muscles tight when performing deadlifts. Tightening your core helps stabilize your body which helps assist in the exercise but also helps keeps you safe from injuries.

#5 Keep arms Straightened

Bending your arms, especially when using heavier weights, can cause additional stress and tension on the elbow joint and biceps. As a result, this could lead to unwanted injuries to the elbow or bicep tears.

#6 Hinge at the Hips

Always hinge at the hips when doing the stiff leg deadlift and the single leg deadlift. Feel your glutes push our behind you and actively concentrate on producing a good stretch in your glutes and hamstrings as you lower your weights to the floor.

You’ll know if you’re not hinging properly if you are feeling most of the tension in your lower back rather than your glutes and hamstrings.

#7 Warm-up and Stretching

Never go for the heavier weights and start exercising without warming up. If you’ve already performed other leg routines such as leg presses or squats, then you are obviously already warmed up. Otherwise, performing some stretching exercises or performing your deadlifts movements without weights or very light weights can prevent unnecessary injuries.

#8 Squeeze your Glutes

Squeezing your glutes at the top of each exercise is a great way to keep your glutes activated. Some believe that throwing your hips forward is the same thing. But this method is incorrect and can cause more strain on your lower back. A better method is to concentrate more on squeezing your glutes.

#9 Weight Position

Keep weights pulled in at the front or side of your legs and not out in front of your body. This keeps the load off your back and puts more tension on the targeted muscles such as quads, glutes, and hamstrings.

#10 Don’t Go Too Heavy

Many make the mistake of going too heavy. This can compromise your form and cause your back to round forward. Thus, resulting in lower back injuries or muscle tears. For this reason, It is always better to go lighter to maintain strict form. You may also want to check STACK for more tips on proper form and how to avoid more common deadlifting mistakes.

Top 7 Dumbbell Deadlift Benefits

The various exercises above are very effective workouts for targeting your quads, glutes, and hamstrings. However, there are many more advantages to be had using dumbbells for deadlifts. So let’s check out the many benefits dumbbell deadlifts have to offer.

#1 Exercise Variations

Using dumbbells to perform deadlifts provides you with much more flexibility, and thus more exercise variations. Take for instance the single leg deadlift. It offers you the possibility to concentrate all your energy on pumping blood into just glute and hamstring. But also gives you the opportunity to use the other free hand to support your balance.

#2 Muscle Targeting

These dumbbell exercises are ideal for targeting your quads, glutes, or hamstrings. With the constant tension you are providing, plus the added stretch and control you have by using dumbbells, you can easily generate the kind of pumps that guarantee hypertrophy.

#3 Hand Position

Unlike the barbell, you can easily adjust your hands or wrist angle to a position that is more comfortable for you. This, in turn, can put less stress on your wrists or even shoulders when performing heavier routines.

For example, when performing the traditional deadlift you would typically position your hands directly ahead of you around the barbell. However, with the DB deadlift, you can position the bars at any rotation. The best position for this movement would be to position the dumbbells to the outside of each leg and gripping the dumbbells with your palms facing your legs.

#4 More Control

Using dumbbells can give you more flexibility to control the position of the weights you would otherwise not have with a barbell. In this way, you can better control your center of gravity for proper weight distribution. For instance, moving the dumbbells close to your sides help stabilize your position, or put more tension on your quads or glutes and less on your lower back.

#5 Unilateral Training

Unilateral training gives you the option to train muscles independently. So in this case, you can work each leg separately when using dumbbells for your deadlifts. An option you do not have when using a barbell.

Unilateral training gives you the added benefit of better targeting a specific muscle. This enables you to put extra attention on a muscle that might be weaker on one side of the body. Muscle imbalances result in uneven body symmetry, and dumbbells are the perfect solution to remedy this problem.

#6 Workout from Home

Not everyone is fortunate enough to have access to a gym. So investing in some dumbbells to use at home is a feasible option. Dumbbells are much easier and convenient than a barbell and weight plates.
Dumbbells take up very little space and can easily fit into your home or apartment. Another great way to save on space is by using adjustable dumbbells.

#7 Cost

Besides using up very little space, dumbbells are also much more affordable. Buying a barbell and weight plates would put you out much more than dumbbells ever would. Plus, if you’re in a crunch, you could start with only the single leg dumbbell deadlift, and buy one dumbbell for the weights you need rather than a set of 2 for each.

Is the Dumbbell Deadlift better than the Barbell Deadlift?

I personally believe dumbbell deadlifts to be more beneficial overall than barbell deadlifts. For the greater fitness population, I would say that the dumbbells offer far more advantages.

Dumbbells by far offer more flexibility and increased motion and exercise variations than barbells. They are much less expensive, require far less space if used at home, and are less likely to cause back injury due to overloading.

Gender Might Make a Difference

More and more women are more and more into the squat and deadlift exercise craze for building bigger glutes. Deadlifts have become very popular exercises for women. It is also true that most women prefer working out at home over going to a public gym.

For this reason alone, I would say that for the vast majority of women, the dumbbell deadlift is by far the most beneficial and better choice.

Guys, on the other hand, are mostly concerned about how much weight they can lift. Thus, it’s more about building strength than building bigger glutes or hamstrings. In which case, I would recommend the barbell deadlifts.

Fitness Goals May Be a Deciding Factor

Then you have your professional bodybuilder who may be more interested in building muscle mass but also gaining strength. So for them, a combination of both dumbbell deadlifts and barbell deadlifts may be the preferred option.

And then you have athletes and powerlifters whose primary concern is strength and power. Obviously, the better choice for them would naturally be the barbell deadlifts.

So basically, to answer the question… which is the better option for you?

Simply put, the better deadlift is the one that best suits your individual needs and fitness goals.

More Suggested Reading:

• 4 Best Water Filled Dumbbells for Travel [Hydro Weights] Review
• How to do Squats Properly for Bigger Glutes [Top 8 Bum Activation Tips]
• How to do Lunges Properly for Bigger Glutes: Lunges vs Squats
• How Much Do Barbells Weigh? (10 Bars Compared)
• 10 Best Glute Resistance Band Exercises Proven to Work

Adjustable Kettlebells are also a great alternative to dumbbells – save money and space!

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post Top 5 Dumbbell Deadlift Benefits & Muscles Worked [Ultimate Guide] appeared first on Fitness Mastered.

Glute bands come in various sizes and resistance levels to accommodate many workout intensity levels. Booty bands are very effective at targeting your glute muscles from multiple angles and stimulating those muscle fibers responsible for toning and growing your glute muscles to perfection.

Our Best Booty Bands Product Guide & Review

In this review, you will discover top-quality booty bands you can buy online. But also find some helpful tips and additional information to help make using these bands a success.

• Top 6 Booty Bands Reviewed
• 4 different types of glute bands (comparing features & functionality)
• 6 benefits of using booty bands
• Why multiple band tensions are best

Booty Bands easily fit into any handbag. Making it the perfect exercise device to take along anywhere: office, school, business trips, vacations, hotel, gym.

No more excuses not to work out your booty!

There is so much to learn! So don’t stop reading just yet. Make using booty bands a part of your routine. You’ll be glad you did.

What are Booty Bands?

Booty bands are resistance bands designed to directly target and workout your glute muscles. They are instrumental when used for booty band specific exercises, but also with squats and lunges for extra glute muscle activation.

These bands are frequently referred to as loop bands, hip bands, or glute resistance bands. Unlike most other resistance training bands, hip bands are much wider with a loop design.

This unique design helps make them fit comfortably around your ankles or above the knee area. The flexibility and various resistance levels of these bands make it possible to target your glutes more effectively from many different angles and intensity levels.

As you will see later in this review, there are 4 different types of bands available. The size, flexibility, and tension levels will vary for each band.

Some bands are made from latex rubber, while others are made of elastic and stretchable fabric. The cotton latex blends tend to work better at preventing the bands from rolling while you exercise.

Let’s take a look at our top recommendations you can find online.

6 Best Booty Bands Reviewed

The following are my top picks for the best glute resistance bands you can buy online. I have separated these booty bands into three groups.

Best Fabric Circle Booty Bands

#1 Victorem – Best Fabric Hip Resistance Bands

Editor’s Choice Award: Best bang for your buck!
Best Booty Band Overall.

I have chosen the 3″ Victorem bands to be our best glute band in this review based on quality and affordability. Victorem offers a set of three exercise resistance bands with low, medium, and heavy-resistance levels at a very affordable price when compared to other brands.

These bands are ideal for warming up, performing high rep exercises, and even heavy-resistance and high-intensity workouts.

These fabric booty bands are a cotton latex blend – which makes them very comfortable and, more importantly, prevents them from sliding or rolling up on your skin while working out.

Their design makes them extremely durable, so no need to worry about them getting damaged or snapping during workouts.

Also available in print design!

Victorem is a quality product backed by a reputable company whose price is hard to beat. That said, I have chosen these as the best resistance bands for glutes in this review.

2. 4KOR Fitness 2″, 3″ & Long Glute Resistance Bands

4KOR Fitness – offers a wide variety of band sizes.

4KOR Fitness has a band to fit everyone’s fitness requirements. Literally! These bands come as a 3 pack bundle with different levels of resistance and different colors and patterns.

They not only have a 3″ version band for heavy resistance training -but also a 2″ bundle for more dynamic exercises and a wide range of motion.

These soft fabric booty bands are designed not to roll. And the inside of these glute bands is lined with tacky grippy strips to ensure it stays in place while training.

Pair your loop bands with the long glute band and take your glute workout to the next level.

If that’s not enough, 4KOR also offers a Long Resistance Band that can add even more glute stimulating exercises to your workout routine.

With all the options and band variations, I also consider 4KOR to be one of the best resistance bands for glutes in this review.

3. Arena Strength Booty Bands

Best booty bands with online Instagram Support Community

The Arena Strength Loop Bands delivers as a three-band set offering 3 different resistance levels, light, medium, and heavy.

Thus making sure all your workout goals and intensity levels are met.

There is no need to worry about band rolling or discomfort as all bands are fabric and measure 3.15 inches wide, and are 13.6 inches in length.

All band sizes are the same. Arena strength does not vary the band size but rather the resistance of the fabric.

For easy portability, Arena Strength Hip Bands also comes with a small carrying case. So they are great to use at home or on the go.

Band strengths are as follows:

• light (gray, 14-25lbs)
• medium (pink, 25-35lbs)
• heavy (black, 40-50lbs)

This is a quality booty band to use for squats, glute bridges, kickbacks, and hip thrusts – just to name a few.

Customers are happy with the quality of these bands – but also rave about superior customer service.

The Arena Strength hip bands also come with the following extras:

• 33-page printed Workout Guide
• access to Online Training Videos
• best booty bands with online Instagram Support Community

Best Latex Circle Booty Bands

4. The X Bands – Extra Thick Booty Bands

Runner Up!

Our second-best booty bands are The X Bands.

I typically tend to steer clear of the latex rubber bands as they tend to break easily and fold when exercising. However, The X Bands are highly durable and are considered the highest-quality rubber latest bands on the market today.

These super-strong booty bands are made of multi-layered resin latex tested by industry professionals. And unlike other bands where the thickness decreases as the resistance drops, all of The X Bands have the same thickness.

The X Band is uniquely designed to take a beating. And with up to 5 bands will give you the intensity needed to quickly tone, firm, and add size to your glutes.

These hip bands stay in place and will never snap or roll up, so you can enjoy a worry-free exercise routine.

…The X Bands do not reduce the thickness of the bands as the resistance drops. Every glute band is .12″ thick! One of the most durable loop bands on the market – will not snap or roll!

Many Weight Options and Extras

All bands are 12 inches long and .12 inches thick and are available in resistance levels from 15 pounds to 80 pounds. There is a 2-band and a 5-band set to choose from. The 2-band set comes with 30lb and 60lb resistance level bands. Whereas the 5-band set comes with 15lb, 30lb, 40lb, 60lb, and 80lb resistance level bands.

I personally suggest the 5-band set since they provide greater versatility and thus more exercise options. And the higher resistance levels give you more room to get stronger. And as we all know, the stronger the booty, the bigger the booty gets.

Additionally, there is a multi-colored and pink colored version. Then there is the option to choose with or without the 30-Day Booty Building Guide – a book created by industry professionals and enough exercises to get your booty poppin’ in 30 days.

I chose the X Bands as my second best resistance bands for glutes due to the number of resistance levels and the thickness and durability of these bands.

Best double loop resistance bands for glutes

5. Core Fitness USA – Plus Ab Sliders

Best Double Loop Resistance Bands for Glutes

Core Fitness USA offers the best glute bands that are double-looped. They are super flexible, lightweight, and designed with premium silicone for strong elasticity.

Core Fitness USA includes 2 bands, a pair of PowerAbs Sliders, a FREE 2-Year Warranty, and a PDF Exercise Guide & Meal and Nutrition Guide.

Besides building tighter and stronger glutes, you can also tighten and slim your tummy at the same time with the included ab sliders.

Here are the resistance levels in pounds for the 2 double-loop bands:

• the pink band for warm-up or light resistance training
• blue band for heavier resistance workouts

These double loop resistance bands are not only great for your glutes and lower body exercises but also great for working out your upper body muscles such as arms, shoulders, and back.

6. BootyCo Double Loop Booty Band

Our second best double loop booty band is The Authentic BootyCo, designed to isolate and target your glutes like no other. These loop bands are the most popular glute resistance bands sold – and the reviews show it.

This band can be easily stored in a bag to take on the go or store in a home drawer. This one-size-fits-all loop band is easy to use and extremely comfortable on your skin.

Furthermore, BootyCo also includes an exercise guide to help you build and tone your glutes while also burning stubborn body fat.

Here are a few more reasons to own these bands and what is included with your purchase:

• 1X BootyCo resistance loop band
• 12 Month Warranty
• Comprehensive Exercise Guide
• Nutrition Guide
• Online Booty Band Videos
• 30 Day Booty Challenge
• 1X quality fabric over-the-shoulder gym bag

When you buy from BootyCo, you support a company run by women, for women – and who designed them and used the bands themselves.

Do Resistance Bands for Glutes Really Work?

Booty Bands are instrumental at directly targeting your glute muscles when performing loop band exercises. You can even use them with other glute exercises such as squats or lunges for additional glute muscle activation.

Of course, you also need a good quality band to give you maximum results. Some of the best glute resistance bands will be of little use if they do not offer enough resistance levels for your workout requirements.

This is why I always recommend 3-band sets for multiple resistance levels. In this way, you have at least 3 levels of intensity to work with and the additional advantage of adjusting your intensity levels according to your exercise routine and fitness goals.

Booty Bands are very versatile: use them lying down, seated, or even standing. Ideal for hitting your glutes from all angles.

Tension

What makes these bands work so effectively is the constant tension it exerts on the glute muscles as opposed to most free weight exercises. With free weights, the tension level tends to drop at the bottom of the movement. With bands, however, the tension remains pretty much consistent throughout the entire range of motion. This will create a quicker burn, meaning more blood pushed into the muscle and thus more effective in activating muscle fibers.

Precise Muscle Targeting

Glute resistance bands are extremely effective at directly targeting the glute muscles. These bands offer so many exercise variations that you are guaranteed to hit your glute muscles from every possible angle. We will cover some of these many exercises later in this article.

The 4 Different Types of Booty Bands Considered For This Review

Let me explain the 4 different types of booty bands considered for this review:

• #1 circle booty bands
• #2 double loop resistance bands
• #3 waist belt and bands
• #4 occlusion circle bands

Each of these glute resistance bands has its own unique features. They all have slightly different designs, functionality.

So without further ado, let’s take a closer look.

#1 Circle Booty Bands

Our first type of booty band will be the one we are covering the most in this article. These resistance bands are mostly referred to as circle bands or loop bands – which have a simple wideband loop design.

These bands are wrapped around your ankle or knee area to perform your glute exercises and can be easily carried in a gym bag or even a purse. Although prices may vary depending on quality and brand, these bands are generally less expensive than our other glute bands.

These are by far the most popular bands used – and I personally find them to be the best resistance bands for glutes.

#2 Double Loop Resistance Bands For Glutes

Our second type of glute resistance band has a 2 loop band system. These bands have a more tubular design and are narrow and thick in construction, yet mostly made of flexible silicone or latex rubber for resistance.

These bands are usually connected to the knee and foot, or both ankles. And for more exercise options, they can even be gripped with your hand in one loop and your foot in the other.

#3 Waist Belt

The third type of booty band operates with an additional waist belt. These belts are adjustable to fit most body sizes and are used to connect the elastic bands to the belt. This gives you more freedom to move your hands and knees.

#4 Occlusion

Last but not least, our fourth hip band is completely different than any of the prior three hip bands both in functionality and practicality. These bands are made from a stretchable fabric and are worn at the top of each leg, both left and right simultaneously.

These bands can be used with any lower body exercise such as weighted squats or bodyweight squats or lunges, while walking on a treadmill, sprinting or running, or even while using any of the other booty bands we have covered above.

The science behind these bands is that it creates an occlusion effect to the lower limbs which results in a systemic reaction and tricks your body into believing you are working with heavy weights when you are not. In this way, you can develop your glutes with very little weights or no weights at all while reaping the benefits of a heavy weight lifting workout.

I intentionally omitted the occlusion band, since I could not find a quality band in this category.

My Top Choices for Best Booty Band

I only included the circle loop booty bands and double loop bands in this review as they are more functional and offer more flexibility. That said, they offer more exercise variations and target the glutes more effectively.

The waist belt hip bands, on the other hand, are cumbersome to use and somewhat gimmicky. These bands only offer a limited number of exercises that effectively target the glute muscles. Additionally, many users are complaining about the belt size not fitting all body types and being somewhat uncomfortable.

Occlusion Bands – Debatable

I also did not include the occlusion band in our review at this time since this particular design does not effectively support the true science behind occlusion training and blood flow restriction.

Even with the three sizes being offered by one company, it is basically impossible in most cases to create the right amount of compression necessary to produce the occlusion effect. Additionally, many users are complaining about these bands not fitting properly or not even being able to slip them to the top of their legs.

What to Look for Before Buying

1. Effectiveness

With the proper strength and intensity levels, I believe all of the circle hip bands and the double loop booty bands to be very effective for glute development.

I do believe the belt attachment bands to lack functionality and effectiveness. They do not target the glutes as efficiently and the exercise options are more limited. There are also complaints about the belt size not fitting larger individuals.

I also must question the effectiveness of the last booty band which uses the blood flow restriction technique to build your glutes. It is not the science behind the BFR technique I am questioning but rather the band’s design. BFR Bands must be adjustable to produce the proper tightness or occlusion to be effective.

2. Durability

The quality of the band will decide how long your bands will last. You do not want a band that breaks after only a few uses. I have read complaints about some brands that were already breaking after the first use. I will make sure not to include these on my list of recommendations.

3. Intensity levels

These fitness bands are designed for all levels of fitness enthusiasts, from expert to beginner. Therefore, one band will not have the same intensity and resistance for everyone. Having a set of 3 to 5 different band strengths will guarantee everyone has the intensity required to get the results you need from all your exercises. And this will add another dimension to your workout methodology.

4. Should Not Roll

The quality of the band will determine whether or not the band will roll while performing exercises. There is nothing worse than having your workout routine interrupted by a booty band rolling up on your body. For this reason, I have only included the best booty bands that do not roll in this review.

Consider More Resistance Levels for Better Results

The best resistance bands for glutes will offer multiple resistance levels – meaning multiple bands. Having various resistance levels is paramount for any successful bodybuilding or body toning workout routine. One resistance level would be similar to a bodybuilder or fitness model using one set of weights.

That said, using one set of weights would not result in much progress and the same holds true with resistance bands.

Therefore, owning multiple loop bands with various band strengths will provide you with the intensity levels needed to grow bigger glutes.

The best booty bands offer multiple resistance levels so you can challenge your glutes and continue making progress as your butt grows bigger and stronger.

For instance, with a light intensity band, you can warm up your glutes before starting your main routine. You can perform 20 to 30 reps with this band to activate your glutes and get your muscles fired up. Then you can progress to your medium to high-intensity level bands to add more resistance to your workout. This will give you far better results than using only one resistance band.

You must be able to vary your workout intensity levels to make progress. Use your lighter bands with high repetition to tone and tighten your glutes. And use your stronger bands with low reps to build bigger glutes.

What are the Top 6 Benefits of Using Booty Bands?

Booty bands have so many advantages other glute machines and workout equipment cannot offer for such a little package and small price. So let’s take a closer look at the six top benefits hip bands have to offer.

1. Very Effective

Hip bands are a great way to develop strong and sexy glutes without having to use weights or bulky machines. It is important to note however that using multiple bands with different levels of resistance is essential for glute development. When used properly, these bands will provide constant tension and keep your glute muscles fired up throughout the entire exercise. This will result in more blood being pushed into the glute muscle, creating a bigger pump. This is exactly what makes glutes grow.

2. No Weights Required

Another added benefit of using these bands is not having to use any weights. If you work out at home this is especially helpful. As opposed to weights these bands can easily be taken and used in any room home and easily stored just about anywhere. You can store them in a bag, place them in a drawer, or just leave them lying on the couch beside you to grab and exercise while watching TV.

3. Various Intensity Levels

These bands come in multiple-band strengths. This gives you the same benefits you would have lifting various weights. I would strongly suggest not using only one band strength for all your exercises if you are serious about toning and building your glutes. This will give you a far better advantage and more possibilities to incorporate more exercises and generate faster results.

4. Many Exercise Possibilities

As opposed to most glute workout machines or even free weight exercises, booty bands give you more flexibility to tailor your movements. With these bands, you have the freedom to move your body freely and thus making it possible to hit your glutes from many different angles. Some of the more popular exercises you can perform with hip bands are squats, lunges, donkey kicks, hip bridge, crab walks, side to side leg raises, kickbacks, fire hydrant, just to name a few.

With unrestricted movement, you can hit your booty from all possible angles, making for endless exercise possibilities.

5. Potable, Take Them Anywhere

These bands are so lightweight and space-efficient that you can literally take them anywhere. You could put them in your luggage to take on a vacation, or in your handbag to a friend’s house or to the gym, or even take along the park to perform some glute exercises after your jog while getting some fresh air.

Final Thoughts

If you’re looking for a small and portable device that can be taken anywhere and work your glutes like no other, then hip bands are the ticket!

Our best booty bands include the Victorem Bands, 4KOR Fitness, Arena Strength, X Bands, Core Fitness, and BootyCo. All of these bands are lightweight, easy to store, perfect to take anywhere on the go, and very effective at activating your glutes when performing glute exercises.

These handy little bands offer a huge variety of exercises that directly target your glutes and effectively stimulate all your glute muscles for maximum growth.

We hope you enjoyed this article and wish you much success with your new booty bands.

Make sure to always follow safety warnings and user instructions to avoid injury and get the most from your product.

• Booty Building Workout Plans [Free 12 Week Glute Program]
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• Best BFR Bands Review & Product Guide

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

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The post 6 Best Booty Bands for Glutes Review & Buyer’s Guide appeared first on Fitness Mastered.

There is no better way to target and activate your glutes than with lunge exercises. The benefits glute lunges have for building bigger and rounder glutes far outweighs any other glute building exercises.

With that said, you will learn how to do lunges to build bigger glutes by utilizing proper form and techniques that will successfully target your glutes and guarantee muscle activation for maximum growth. When done properly, there is no better way to target your glutes than with lunge exercises.

TABLE OF CONTENTS

• 15 Best Lunges for Glutes & How to do Them
• How to do Lunges Properly for Glutes to Grow Bigger!
• Two Lunge Routines for a Super Pump To Shock Your Glutes!
• Glute Lunges or Squats?
• Why are Lunges Better for Building Bigger Glutes?
• What Muscles do Lunges Work the Most?
• Closing Remarks

Get BIGGER & FASTER RESULTS
with
Victorem Booty Bands

This may be hard for some to believe, but lunges are far more effective at building bigger glutes than any other glute building exercise, including squats.

Keep reading to find out why squats may not be the best exercise for building bigger glutes.

Although squats may still be a great way to build big glutes, the fact remains that a large percentage of people never successfully activate the glute muscles successfully when performing squats.

So what should you do?

Well, you could invest the time and learn how to activate your glutes while performing squats which by the way does not always work for everyone. Or, you could just simply stop wasting your time and do what is guaranteed to work and show results.

The great thing about lunges is that they come in so many variations. There are literally countless lunge exercises to chose from.

Some of the best lunges for glutes are the forward lunge, the reverse lunge, the jumping lunge, slide lunges, incline treadmill lunges, and the stationary lunges and curtsey lunges.

I could go on and on. But you get the picture. That said, unlike squats, there are enough lunge exercises to literally target your glutes from every possible angle without ever getting bored.

15 Best Lunges for Glutes & How To Do Them

Below you will find 15 of the best lunges for glutes being demonstrated by Ashley Castleberry, Ms. Health and Fitness.

• Using booty bands is another great way to activate your glute muscles and quickly stimulate growth.

Ashley shows you how to do lunges without using weights, which is a good idea for beginners to get acquainted with the exercise first.

Once you get the hang of it, try using glutes resistance bands, dumbbells, kettlebells, or even a weighted vest or weighted belt to add some resistance to your workout. The added resistance will force your glutes to work harder and stimulate muscle growth.

Also see my Top 10 Sandbag Lunges for Bigger Glutes & Smaller Waist

The following is a list of all the best glute lunges found in this video.

How to do Lunges Properly for Glutes to Grow Bigger!

Here are some great tips to follow that will help you properly perform lunges. These tips will significantly improve your form, help you better target your glute muscles, and help you avoid making mistakes that could otherwise result in injuries.

#1 Go Deep for a Better Stretch

Go deep when doing walking lunges, or any lunges for that matter. Make sure each step is wide and that your opposite knee almost touches the floor when you come down. This will give you a better stretch and target your glute muscles more.

#2 Knee Position

Don’t ever let your knee extend over your toes. By avoiding this, you will be avoiding knee problems in the future. A wider stride will help prevent this.

#3 Lean Slightly Forward for more Glute Activation

Try to lean slightly forward, rather than keeping your back completely straight. This will put more emphasis on your glutes when doing walking lunges.

Also see my Top 10 Glute Resistance Band Exercises Your Can Do From Home

#4 Keep your Head Up

If you are looking down at your feet while performing lunges you will be more prone to throwing yourself off balance. Your balance will significantly improve by keeping your head up and focusing straight ahead. This way you can concentrate more on your exercise and less on your balance.

#5 Form

It is always important to make sure your form is correct. Never sacrifice form by using weights that are too heavy. As soon as you notice your form is being compromised, immediately decrease the weight. Proper form will always lead to better results and help avoid any injuries.

#6 Foot Position

Performing walking lunges in a tightrope form is another mistake made by many. Keep your feet waist to shoulder-width apart, even while performing your lunge exercise. This goes for any type of lunges. This is the best way to stabilize yourself and not lose your balance.

Two Lunge Routines for a Super Pump To Shock Your Glutes!

All lunge variations are good as long as you are using weights for resistance and the intensity of the workout is fairly high. There are two methods I feel are most effective and will effectively fire up your glutes and give you a great pump.

1st Lunge Routine – Once per Week

This routine is a 2-step exercise routine meant to create a pump from hell.

The first part of this exercise is to perform 10 reps of walking or forward lunges (preferably walking lunges) with heavy weights. By heavy I mean enough weight to prevent you from doing any more than 10 reps for one set. Perform this exercise for 3 to 4 sets with only 1.5 minutes to 2 minutes of rest between sets.

When you are done, rest another 2 minutes and go immediately to the second part of this exercise routine (see below).

In the second part of this exercise, I continue with a lighter weight for 5 sets times 20 reps of walking lunges. You will be absolutely exhausted after this routine, but you will also feel a tremendous pump on your glutes. Furthermore, I guarantee you will be feeling very sore for the next few days.

I only add the second part of this routine once a week. But I would not suggest more than twice per week. Especially if you are hitting your glutes hard with other glute exercises. Overtraining can compromise your gains.

Just as a side note. If you are leaning more towards toning and tightening your glutes, and less on adding size, then, by all means, work them as much as 3 to 4 times per week. However, I would suggest with lighter weights and higher reps.

2nd Lunge Routine – Once per Month To Shock Your Glutes Into Growth!

Here is a routine I do maybe once per month just to shock my glutes into growth, but also give them a good pump.

This routine is even more intense than the previous one. That is why I only do these once per month.

The following are 2 separate routines and are not meant to be done together as a 2-step routine as in our previous workout. Again, I prefer using walking lunges for these exercises.

Moderately Heavy – Higher Reps (10×20)

Perform your lunge exercise for 10 sets of 20 reps each with a heavy weight. If you can do more than 20 reps it is not heavy enough. You should be struggling with the 20th rep. Rest periods between these sets can be longer since they are much more intense than even the previous routines. With that said, try a 2 to 3-minute rest between sets.

If at some point before reaching your 10th set you are no longer able to complete 20 reps, either complete as many as you can or drop the weight.

Heaviest Load – Moderate Reps (10×10)

Perform your lunges for 10 sets of 10 reps. You will need to use heavier weights than used in the 1st routine since you are now performing fewer reps. Remember that you want to aim for a weight that lets you complete the 10 reps, but no more.

Sharing… some great tips on how to do lunges properly for better results.
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Always try to figure out your max, and don’t be afraid to go heavy. Many of us underestimate how strong our glutes are. Your glutes are much stronger than you think.

Just remember to always keep proper form. Comprising form can lead to injuries.

Lunges vs Squats – Which is Better for Bigger Glutes?

Lunges, by far, is one of the best butt building exercises you could perform to build bigger rounder glutes quickly and effectively. Most would argue that squats are the one-and-all for building huge glutes. But I would beg to differ.

Let me ask you this. Would you do pull-ups to build bigger biceps? Some would answer yes to this question. However, the primary muscles used are the back muscles, and the secondary muscles used are the biceps. So the answer would be no.

Would you do bench presses to build bigger tricep muscles? No. The primary muscles used for this exercise are the chest muscles or pectoral muscles. The chest is the primary muscle group used for this exercise, and the triceps are the secondary.

That said, the same holds true for squats. The primary muscle group being engaged in squats are your quads. Thus your secondary muscle group would be your glute muscles.

Sure, with proper form and glute activation techniques, it is possible to engage the glutes when performing squats. However, this is not an easy task. And for most of you, squats will never be an effective way to grow bigger glutes.

The majority of you will fall into the category of people who complain about how sore your quads are after doing squats, but hardly ever your glutes.

With lunges, on the other hand, it is much easier to target your glute muscles. It is pretty much a given that your glutes will be sore after a good lunge workout routine.

• Glute stretching for growth, pre-workout warm-up, post-workout recovery, and soreness relief.

So if I had to choose between lunges or squats to build bigger and stronger glutes, it would definitely be lunges. Lunges, in my experience, are the best exercises to perform to target your glutes and make them grow. I find some of the best lunges for glutes to be the walking lunges and the Bulgarian split squat.

Why are Lunges Better for Building Bigger Glutes?

As we said earlier, the primary muscle group used to perform squats are the quadriceps or front leg muscles, and the secondary muscles would be the glutes. So why would you perform an exercise to build glute muscles when it is not the primary muscle group being utilized for that exercise?

This does not mean you should stop doing squats to build your glutes. But if you are doing squats to specifically build glutes, you may want to change your routine or at least perform the squats properly to reap the full benefits.

If you do not go at least parallel or lower when performing squats, you will be mostly targeting your quads and not your glutes. And many people never even activate their glutes at all when doing squats.

Do you perform heavy squat routines but only get sore legs and feel barely anything in your glutes the next day?

Then maybe you are one of those people who are unable to activate your glutes properly when doing squats.

What Muscles do Lunges Work the Most?

So why would you want to do lunges vs squats?

Because the primary muscles targeted when performing lunges are your glute muscles. Performing lunges makes it almost effortless to target your glutes and activate those muscle fibers.

Squats, on the other hand, take great effort and concentration to activate your glute muscles. And many of you will never truly activate your glutes enough doing squats to make a difference.

Muscles Worked Doing Lunges

Lunges are by far the better choice, and if I had to pick the best lunges for glutes, I would choose walking lunges every time. The great thing about walking lunges is that the motion is uninterrupted and the constant movement really fires up your glutes quickly. If your looking for a great muscle pump, walking lunges are by far the best lunges to perform.

When performed correctly, they will directly target your glutes and guarantee soreness deep inside your glutes every time.

Build Bigger Glutes

Because heavy weights can be used with this exercise, it is great for effectively building bigger glute muscles quickly. There are many varieties of lunges, but my top pick will always be the walking lunges.

Tone & Tighten Your Glutes

If glute size is not a factor and toning your thighs and keeping your glutes tight and round is your primary goal, then do more high rep lunges with light weights. You could also perform glute lunges using no weights and rely solely on your body weight as resistance. A great way to firm your glute muscles.

Make sure to check out my review on inexpensive yet effective glute building machines for your home or apartment.

Closing Remarks

I think that we can all agree that when it comes to lunges or squats that lunges are by far the safer bet when it comes to guaranteeing glute activation. Glute lunges offer you so many exercise variations squats will never be able to provide you.

There is however a proper way to doing lunges. By following the tips outlined above, I can almost guarantee that you will not only immediately feel the results but also see your glutes grow much faster than just doing squats.

Thanks for reading our article on how to do lunges properly for building bigger glutes. Add some lunges to your routine today. You’ll be glad you did.

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

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