Health and Fitness

Butt-Sculpting Exercises: Glute Workouts for Women

Butt-Sculpting Exercises: Glute Workouts for Women
Written by Ayleen Jacobs
The 2 Week Diet
Every woman (or at least every woman I know of) wants to make her rear view sexier.  And quite frankly, what woman doesn’t want a head-turning and oh-so-sexy behind?  And although the idea of having that kind of rear view you have always dreamt of may be interesting, the work you have to put in certainly won’t be a walk in the park.  Yes, unfortunately, it’s not an easy task.  But if you have set your goals and have been pretty keen on getting that dream rear, these glute workouts for women should do just the trick for you.  Are you ready?


Squat your way to a well-sculpted behind

glute workout

You have probably seen people squatting in the gym and you are hesitant to even try it simply because you think it’s going to do some damage to your knees (or stuff of that sort).  Well, not if you’re doing it right.  This glute workout for women comes in so many variations that are great for beginners and even those who have been working out for years.  To properly execute this routine, you have to squat all the way down until you can’t go any further.  Keep your upper body upright and try to support your knees as much as you can.  Gradually push yourself upwards, keeping the tension on your glutes and your upper body straight.  When back up, pause and do the routine repetitively as desired.  Now don’t get too excited and start picking up some barbells to intensify your workout.  You have to make sure you perfect or master your squat even before you add in some weights to your glute workouts.  When you’re ready for the next level, you can throw in some weights and do a variation of your squats.  These squats should help your glutes and activate your hips to get you that perfectly shaped rear.

Activate your glutes with some hip thrust exercises

Another great glute workout for women is by doing hip thrust exercises.  Hip thrusts improve your glutes and improve the performance of your lower back, hip, foot, knee, and ankle.  Like the squat, hip thrusts can be done in so many variations depending on your expertise and the intensity of your workout.  Options such as weights, bars, and other varieties of positions are available for you to choose from.  To execute this glute workout, you can start by setting up a bench and wedging your body into place.  Get the bar placed over the crease of your hips.  Again, the weight is dependent on your expertise.  Throw in some protection or padding in between to avoid your hips from getting hurt.  Set your feet into position, making sure you have them secure on the floor.  Now remember to move the weight using your glutes and not your back.  This is a common mistake done by a lot of people, which strains their lower back.  And never attempt to jerk it off quickly as this might also do some serious damage to your back.  Push the bar up, putting the pressure of contraction to your glutes while your hips push upward.  The top position should make your torso or your upper body parallel to the floor.  Another mistake for this glute workout for women is that some overextend their back.  Never overextend your back when doing this.  Lower down the bar, still focusing on your glutes working, and repeat the exercise as you desire. 

If you’re looking for a great way to start sculpting your behind, these two are the simplest and yet effective glute workouts for women.  Each exercise offers amazing benefits to your glutes, which you will certainly love.

About the author

Ayleen Jacobs

As a Fitness Editor, I’m obsessed with all things physical – that goes for wind and fresh air, as much as for my body. Whatever your goal – slimming down around your tummy or keeping that regular HIIT exercise routine in check, I’m here to support you.

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