Best Lower Glute Exercises (Try These Today)

Some of the best exercises for targeting the lower glutes include hip thrusts, glute bridges, deadlifts, and lunges. These exercises are designed to strengthen and tone the lower part of the gluteal muscles, which can improve overall lower body strength and aesthetics.

Best Lower Glute Exercises

Strengthening the lower glutes is essential for stability, posture, and overall lower body strength. Here are some of the best exercises to target this area:

  • Hip Thrusts: Sit on the ground with your back against a bench, roll a barbell over your hips, and thrust upward by extending your hips. Squeeze your glutes at the top for maximum engagement.
  • Single-Leg Deadlifts: Stand on one leg with a slight bend in the knee, holding a dumbbell in the opposite hand. Hinge at the hip and extend your free leg behind you for balance. Lower the weight slowly, then return to the starting position.
  • Bulgarian Split Squats: With one foot elevated on a bench behind you, perform a squat on the standing leg. Keep your torso upright and focus on the stretch and contraction of the glutes.
  • Cable Kickbacks: Attach an ankle cuff to a low cable pulley and, facing the machine, kick one leg straight back, keeping your core tight. This isolates the glute muscles effectively.
  • Glute Bridges: Lie on your back with your feet flat on the ground and lift your hips towards the ceiling, squeezing your glutes at the top. For added intensity, use a resistance band around your thighs.

Incorporate these exercises into your lower body routine to enhance muscle tone and improve lower glute strength. Remember to maintain proper form and gradually increase resistance to continue challenging your muscles.

FAQ

How do you work your lower glutes?

  1. Romanian Deadlifts.
  2. Reverse Lunges or Walking Lunges.
  3. Bulgarian Split Squats.
  4. Squats.
  5. Single Leg Press or Feet High and Narrow Stance Leg Press.
  6. Trap Bar Deadlifts.

Do squats work lower glutes?

If you want to build bigger, stronger glutes, you might want to think about adding squats to your regular fitness routine. The gluteal muscle group (located in your butt) includes the gluteus medius, gluteus minimus and the gluteus maximus. Squats work all of the glute muscles in one movement.

How do you build a lower glute shelf?

Hip Hinge/Thrust Exercises Hip Thrust will grow your entire glutes but they also smash those lower glute fibres. The hip thrust provides the most tension on the glutes when they are fully contracted at the top position. So make sure you are squeezing hard. I also recommend pausing for 1-3 seconds on most reps.

How do I tone my bottom?

  1. Glute bridges. …
  2. Hip thrusts. …
  3. Frog pumps. …
  4. Leg kickbacks (quadruped hip extension) …
  5. Standing kickbacks. …
  6. Lateral band walk. …
  7. Clamshells. …
  8. Fire hydrants.

How do I target my lower glutes?

7 BEST UNDER BUTT EXERCISES How To Target LOWER …
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