Are you looking to get the shapely, curvy glutes of your dreams? You've come to the right place.
We have compiled some of the best lower glute exercises for helping you develop amazing muscles in those behinds.
The good news is that these exercises are easy to learn and require minimal gear - so there is no need to worry about having access to fancy gym equipment or breaking your budget.
Whether you're an avid gym goer or just starting on your fitness journey, these exercises will help give you perfectly toned and strong glutes.
So, let's get started:
Best Lower Glute Exercises & Workouts
Let’s take a look at the best lower glute workouts you can do anywhere:
1. Frog Squats
This lower glute exercise engages the glutes and activates the quadriceps, hamstrings, and core muscles. Frog squats specifically target the lower glutes, helping to strengthen and tone this area.
Since this workout engages multiple muscle groups, it can contribute to calorie burning and overall fat loss.
Step-Wise Guide
- Stand with your feet slightly wider than shoulder-width apart and toes pointing outwards.
- Lower your body into a squat position, bending at the knees and keeping your chest lifted.
- Bring your hands together in front of your chest or extend them straight out in front of you for balance.
- Slowly rise back up by extending your legs and returning to the starting position.
- Repeat the squat for the desired number of repetitions.
Why Do Them?
Frog squats are beneficial for individuals looking to target their lower glutes and improve lower body strength specifically. They can be included in leg and glute workouts or used as a standalone exercise to sculpt and tone the glutes.
2. Reverse Barbell Lunge
The reverse barbell lunge challenges your balance and stability as you step backward and lower your body, helping to improve overall coordination. Moreover, it primarily targets the glutes, especially the lower glutes, helping to build strength and shape.
This exercise for lower gluteus minimus promotes flexibility and mobility in the hips and ankles by stepping backward and lowering down.
Step-Wise Guide
- Start by standing tall with your feet hip-width apart and the barbell resting on your upper back (across the back of your shoulders).
- Take a step backward with your right foot, landing on the ball of your foot and bending both knees to lower your body towards the floor.
- Continue lowering until your left thigh is parallel to the ground and your right knee is hovering just above the floor.
- Push through your left heel to return to the starting position.
- Repeat the movement with your left foot stepping backward, alternating between legs for the desired number of repetitions.
Why Do Them?
Reverse barbell lunges are an effective lower glute workout for targeting the lower glutes while also engaging other major leg muscles.
3. Box Step Up
The step-up motion challenges your balance and coordination, improving proprioception and stability.
By stepping up onto the box one leg at a time, this underbutt exercise helps to improve strength and stability in each leg individually.
Step-Wise Guide
- Stand facing a sturdy box or step with your feet hip-width apart.
- Place your right foot on the box, ensuring that the entire foot is in contact with the surface.
- Push through your right foot and lift your body up onto the box, straightening your right leg.
- Pause briefly at the top, then lower your body back down by bending your right knee and stepping back with your left foot.
- Repeat the movement with the left foot stepping onto the box, alternating between legs for the desired number of repetitions.
Why Do Them?
Box step-ups are an amazing exercise to target the lower glutes while engaging multiple lower body muscles. They offer a versatile workout option suitable for various fitness levels and goals.
Incorporating box step-ups into your routine can enhance glute strength, improve balance and coordination, and promote overall lower body stability and functionality.
Underbutt Isolation Exercises
These are the underbutt isolation exercises that will result in curved lower glutes:
4. Donkey Kicks
Donkey kicks work the gluteus maximus, providing a concentrated workout for the glute muscles. By focusing on one leg at a time, donkey kicks allow for better mind-muscle connection and glute activation, promoting muscle growth and development.
Donkey kicks can be performed with just bodyweight, making them a convenient at-home lower glute exercise.
Step-wise Guide
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core and keep your back flat.
- Keeping your right knee bent, lift your right leg up and back, maintaining a 90-degree angle at the knee.
- Squeeze your glutes at the top of the movement and pause briefly.
- Lower your right knee back down without touching the ground and repeat for the desired number of repetitions.
- Switch to the left leg and repeat the exercise.
Why Do Them?
Donkey kicks are one of the most result-driven exercises for targeting the glutes and can be performed as part of a glute-focused workout or incorporated into a full-body routine.
They help strengthen the glutes, increase hip stability, and improve core strength.
5. Reverse Lunge
Reverse lunges engage the gluteus maximus, helping to strengthen and shape the lower glutes. This exercise also activates the quadriceps, hamstrings, and calves, providing a well-rounded lower-body workout.
They can be modified using bodyweight, dumbbells, or a barbell, making it suitable for beginners and advanced fitness enthusiasts.
Step-Wise Guide
- Stand tall with your feet hip-width apart and your hands on your hips or hanging by your sides.
- Take a step backward with your right foot, landing on the ball of your foot and bending both knees to lower your body towards the floor.
- Continue lowering until your left thigh is parallel to the ground and your right knee is hovering just above the floor.
- Push through your left heel to return to the starting position.
- Repeat the movement with your left foot stepping backward, alternating between legs for the desired number of repetitions.
Why Do Them?
Reverse lunges are an effective lower body exercise that specifically targets the lower glutes while engaging other major leg muscles.
Wind-Up
All these lower glute exercises are sure to give your backside the attention it deserves. Don't be afraid to mix and match them so you can discover what works best for you.
It's also important to remember that consistency is key, so make sure you set aside some time a few days every week for glute-focused workouts.
For all the latest updates on health and fitness ideas, keep checking Gripzilla blogs.
Now go get moving.
