Compound Exercises for Glutes

by Benjamin Bunting BA(Hons) PGCert

ben bunting BA(Hons) PgCert Sport & Exercise Nutriton  Written by Ben Bunting: BA(Hons), PGCert. Sport & Exercise Nutrition. L2 Strength & Conditioning Coach.

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When you're focusing on your glutes, you need to include exercises that activate them. This article will look at Leg presses, Squats, Deadlifts, and Lunges. These exercises can be challenging, but they'll help you build your glutes. And don't forget about glute squeezes! They'll leave your glutes activated, and they may even hurt when you're done!

Leg presses

The legs are the main group of muscles in the lower body. Leg presses use the glutes as stabilisers, so the exercise will help you strengthen your muscles. Strong glutes will allow you to perform many lower body exercises, including squats, deadlifts, and leg extensions. The leg press can be done with the aid of a spotter, but it is also a great choice for beginners.

Leg press variations

When it comes to strengthening your glutes, leg press exercises are great for developing strong unilateral strength. This is because they require you to continuously place weight on one leg, which builds muscle through the glutes. To do leg press exercises, you will need dumbbells attached to one side of your body. Ideally, you should be able to do them using a bench or a box that is appropriate for your height.

Squats

Squats are a great compound exercise for the glutes because they build the entire gluteal muscle. They can be added to a regular workout and they can also be challenging enough to test your limits. For best results, add compound exercises at the beginning of a workout. You should make sure your core is tight and that your back remains neutral, and you should place your hands slightly wider apart than your thighs.

Squat variations

Squat variations work the glutes in different ways. A tight upper body and core are important for good form. Adding weight to the squat is not as important as maintaining good form. It is crucial to look straight ahead during the movement. Squat variations that use a resistance band activate the glutes and create a mind-muscle connection. To maximize the benefits of squats, keep the knees in line with the toes.

Deadlifts

Deadlifts are excellent compound exercises for your glutes. When performed correctly, they target both the glutes and the hamstrings. The deep starting position places extra stress on these muscles. This stress leads to increased muscle growth. You can also perform deadlifts on the ground or with a trainer to ensure proper technique and form. Here's how to do the deadlift:

Lunges

Lunges are one of the most basic moves that a bodybuilder can do. To increase their strength and endurance, they should incorporate lunges into their workout regimen. Lunges work the hip flexors and triceps. They are especially effective when performed by two people in the same session. Here are some tips to improve lunges:

Lunge variations

Lunge variations work the glutes by challenging the muscles in the front of the thigh. To perform the forward lunge, step back with your right foot. Bend your right knee at 90 degrees. At the same time, push backward with your left leg. As you lift your right leg up, drive off the heel of your left foot and return to the starting position. The same principle applies to the backward lunge variation.

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