5 Secret Exercise Tricks To Firm Up Your Glutes Fast, Trainer Says
If you're gearing up for beach season and want to focus on getting firm glutes for some fun in the sun, then we have the best exercise tricks for you. We got the details from Jayne Gomez, a personal trainer on Fyt, the nation's largest personal training service that makes fitness under the expert guidance of an in-person (or virtual), certified fitness professional convenient and accessible for anyone.
Gomez clues us in on exactly how you can start to sculpt round, firm glutes, and it consists of feeding your body a good amount of protein and focusing on the 3 buttocks muscles via weight training. Gomez tells us, "The 3 muscles of the buttocks are the gluteus maximus, gluteus medius, and gluteus minimus." She also shares another secret, which is "to focus on the butt squeeze while performing any kind of glute exercise. This will give you round, firm glutes if done regularly." Read on to learn Gomez's exercise pointers for firm glutes, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Trick #1: Do Barbell Hip Thrusts
Gomez reveals weight training is an amazing way to build stronger lower back, upper thigh, and buttocks muscles. One of her top favorite exercises that activates all of these muscles is the barbell hip thrust.
In order to perform this exercise, Gomez instructs, "Stay seated on the ground with your legs out and your back straight against the bench. Roll the barbell up to your hips, so it rests comfortably (if this is uncomfortable for you, consider using a barrier such as a towel). Rest your shoulders on the bench, squared and aligned to the bar. Lean back (never bending your back—keep those shoulders straight), and squeeze your glutes as you bring your hips upwards to the ceiling, lifting the bar. Really engage those glutes by squeezing them together as you do this lift. Take a moment at the top to hold the barbell up before you slowly hinge your hips to return to the starting position."
Make sure your neck is kept straight the entire time. Do 3 sets of 15 reps.
Trick #2: Do Romanian Deadlifts
This next exercise also involves the barbell. Gomez instructs, "With the bar at your feet, use an overhand grip to lift it to hip level- keeping your arms locked, your shoulders tucked back and your neck/spine straight. Raise up to a straight position with your arms locked down. Slowly bend to lower the bar down to your lower calf as you continue to hold your spine straight. Pull your hips forward to bring the bar back up, and repeat for 3 sets of 15 reps."
Trick #3: Do Fire Hydrants with a Resistance Band
Begin this move by kneeling on the floor on all fours. You'll position a resistance band just about an inch above your knees. "Lean into your shoulders so they are directly above your hands, with your hips directly above your knees. Hold your neck out straight, with your face facing the floor the entire exercise. Lift one leg outwards, being mindful to lead with your knee—not your foot—to achieve a 45-degree angle. Slowly bring that back to your body, and repeat for [3 sets of 15 reps]. You will want to do this on both sides, so I recommend switching legs between reps for the maximum glute workout," Gomez says. Perform 3 sets of 15 reps on each side.
Trick #4: Do Dumbbell Walking Lunges
Gomez favors this exercise, because your entire body really feels it. "Holding a dumbbell in each hand, shoulders back and arms straight, step forward with one leg, bending into the knee until you are at a 90-degree angle, parallel to the floor. Hold for a moment before raising up slightly to switch legs, repeating the movement as you alternate and move forward," Gomez instructs. Complete a total of 3 sets, 15 reps on each side.
Trick #5: Do Donkey Kickbacks with Optional Ankle Weights
Start this exercise by getting on all fours. Tuck your feet under and press your toes into the ground. Then, Gomez instructs, "Bring your knees slightly off the ground, pressing into your shoulders to engage your core. Lean over your shoulders, firmly pressing down, so your spine is straight, and your shoulder blades are parallel to the end of your palms. Bring one knee forward towards your chest, then 'kick' it back in a controlled manner, so it extends straight behind you. When extended, you want to have your body in a completely straight line, with no curvature of the spine. Repeat the movement as 3 sets of 15 reps." Feel free to incorporate ankle weights after you feel comfortable enough with the exercise and up for an extra challenge.