If you’re looking for an effective way to work on sculpting and strengthening your glute muscles, then look no further.
Compound exercises are the perfect solution to achieving a toned and lifted buttock of dreams.
Not only are they effective in targeting multiple muscle groups with one exercise, but they can help save you time during your workout.
In this blog post, we will be discussing the top 5 compound exercises that target not just your glutes but also provide a full-body workout.
So, if you want to build strength and definition in your backside without hitting the gym for hours on end, keep reading – these tried-and-true methods may be exactly what you need:
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Best Compound Glute Exercises
Let’s talk about the best compound exercises for a strong glute:
1. Barbell Hip Thrust
Barbell hip thrust is one of the most effective traditional compound glute exercises. The gluteus maximus, gluteus Medius, lower back, hamstrings, side quad, and abdominals are all targeted at the same time.
Using a barbell is the most effective and secure method for performing hip thrusts. Hip thrusts can be performed with more safety and efficiency when using a barbell, which allows for a full range of motion.
How To Do Barbell Hip Thrust?
- Fill the bar with the desired weight and fasten a thick sponge to its middle.
- Knees should be bent to 90 degrees, and your chest and thighs should be in a straight line. Your feet should be flat on the floor (shoulder-width apart) in front of you.
- Place the bar on your hips, and use a balance pad on your hip for further security.
- With your abs in, immediately lift the bar as high as you can. Hold for a few seconds at the peak, then slowly return your hips to the starting position. Count that as one repetition.
- Maintain a tight grip on your glutes as you perform the exercise.
- Sets should consist of 12, 10, 8, and 6 reps, respectively.
2. Step-Ups
When performed in a variety of configurations, the step-up is a compound glute exercise for developing a strong buttock.
Although you may do it without weight, using resistance tools like dumbbells or kettlebells will cause greater muscular contraction and, thus, better outcomes.
How To Do Step-Ups?
- With one dumbbell in each hand, stand tall with your feet hip-width apart in front of the box, arms extended, palms facing in. When you bend your elbows, the dumbbells stay put on your shoulders.
- With your left leg straight, place your right foot on the box.
- Maintain your upright position by pressing your right foot into the box to straighten your right leg and by bringing your left leg onto the box.
- To do a repetition on your right leg, you must first do the opposite of what you did with your left. To complete the following set, switch to your left leg and repeat the previous procedures.
- You should rest for a full minute between each set and perform the necessary number of sets and reps.
- While stepping up onto the box, always lead with your front foot.
3. Single-Leg Romanian Deadlift
Posterior chain muscles (including your lower back, hamstrings, and glutes) get a good workout with the single-leg Romanian deadlift. Moreover, it strengthens abdominal muscles and enhances balance in general.
This compound glute workout calls for some sort of free weight, such as a barbell, dumbbell, or kettlebell.
How To Do Single-Leg Romanian Deadlift?
- Drop the desired amount of weight into the bar, and grab it firmly using an overhand grip.
- Keep your feet together, your back straight, and your arms at your sides.
- You should lower the bar and raise your right leg off the floor at the same time until your body is perpendicular to the floor.
- Be still for a second and stretch out your body and legs in a standing stance. Count that as one repetition.
- Do eight to ten reps on each side for three sets.
4. Bulgarian Split Squats
These are very efficient single-leg quad exercise that also works the hamstrings; however, by extending your working leg wider in front of you, you can focus on your glutes.
Bulgarian split squat is a glute-strengthening compound exercise that is great for bulking up the legs and glutes without putting too much pressure on the back.
How To Do Bulgarian Split Squats?
- Stand in front of a bench or low box that is roughly knee height.
- Relax your ankle by resting it on the edge of the surface behind you.
- Put your best foot forward and stride out.
- While keeping your torso as vertical as possible, bend both knees until your back knee touches the floor.
- To get back up, press down through your whole front foot.
- After completing all repetitions on one leg, turn to the other leg and repeat.
5. Frog Kicks
When practicing frog kicks, the lifter extends their knee and hip from behind while seated on a bench with their back to the bench. The degree of coordination and strength required for this lift may make it difficult for some beginners to do.
These are ridiculously isolated compound glute movements that, if done correctly, will increase the size and strength of your glutes.
How To Do Frog Kicks?
- Get a bench and put it in front of a smith machine to begin.
- Lie on your back with the crease of your hip joint positioned at the end of the bench closest to the smith machine.
- Your lower leg should be vertical and at a 90-degree angle to the ground as you begin the lift, with your foot's arch in the spot where the bar is.
- Whenever you're ready, kick your legs back behind you and fully stretch your hips and knees to lift the bar on the smith machine.
- For the specified number of repetitions, perform a maximum lift, then slowly lower the bar back to the starting position.
Over To You
So, there, you have five of the best compound glute exercises to help you get the booty of your dreams.
Whether you are looking for an intense workout or just a nice way to tone and shape your muscles, these exercises will certainly get the job done. Plus, they provide so many extra benefits like increased flexibility and improved balance.
Just make sure always to perform them with proper form and engage your glutes throughout each exercise.
Doing so will provide incredible results and help keep you safe from any potential injuries.
If even one of these moves piques your interest, add it to your workout routine.
