Lower glute exercises improve lower body strength and boost athletic performance which helps in running, jogging, jumping and agility.
Doing lower glute exercises consistently improves your leg strength and balance which are very helpful for your daily physical activities.
The lower glutes contribute to the shape, strength, and functionality of the lower body.
Targeting this area contributes to a well-rounded and balanced appearance, improves athletic performance, and promotes lower back health.
Let us discuss the top 8 lower glute exercises and their benefits.
Top 8 Lower Glute Exercises
Here are the top 8 lower glute exercises
1. Romanian Deadlift
The Romanian deadlift is a compound exercise that targets the muscles in the posterior chain mainly the hamstrings, glute and lower back.
To perform Romanian deadlift
1. Stand with your feet hip-width apart and keep the barbell down in front of you.
2. Grab the barbell with both hands either by overhand grip or mixed grip.
3. Hold the barbell in front of your thigh by extending your arms fully.
4. Lift the barbell close to your body and keep your back straight and squeeze the back muscles.
5. Lower the barbell down by bending your body and continue for more reps.
2. Glute Bridges
Glute bridges are the best exercise for targeting and strengthening the glutes. This exercise also engages the core and back muscles.
To perform glute bridges
1. Lie on a mat with your back by keeping your knees bent and feet flat on the floor.
2. Keep your feet hip-width apart and your arms are relaxed on the sides with your palms facing downwards.
3. Press through the heels and squeeze the glute muscles to lift your hips towards the ceiling.
4. Hold at this position and squeeze the glute muscles.
5. Lower your hips back to the starting position and continue doing the same for more reps.
3. Hip Thrust
The hip thrust is the effective lower body muscle that mainly targets the glutes. It helps to build strength and size in the gluteus maximus.
To perform the hip thrust
1. Sit on the ground with your back placed on the bench or floor.
2. Place the barbell on your hips and you have to support the barbell with your hands.
3. Position your feet on the ground and bend your knees at a 90-degree angle.
4. Lift your hips upwards and squeeze the glutes at the top of the movement.
5. Hold in that position and squeeze the glute muscles.
6. Slowly return to the starting position and continue doing the same for more reps
4. Bulgarian Split Squats
Bulgarian split squats are unilateral exercise that targets multiple muscles mainly glutes, quadriceps and hamstrings. It also helps to improve flexibility and balance.
To perform dumbbell Bulgarian split squats
1. Stand facing away from the bench by holding a dumbbell in each hand.
2. Place one foot on the bench behind you and position yourself far away from the bench.
3. Lower your body by bending the front knee and lowering the back knee to the ground.
4. Push through the heels in the front knee to return to the starting position.
5. Then continue the same for doing more reps.
5. Lunges
Lunges is an effective exercise that targets multiple muscle groups mainly glutes, hamstrings, quadriceps and calves.
To perform lunges
1. Stand with your feet shoulder width apart by holding a dumbbell in both hands or place the weight bag on your shoulder.
2. Now step one foot forward by bending both your knees at 90 degrees.
3. Lower your body toward the ground by bending both knees, making sure your right knee is directly above your ankle.
4. Push your front foot to return to the starting position.
5. Repeat the same for the other leg.
6. Squats
Squats are the compound lower body exercise that targets multiple muscle groups mainly the glutes, core, hamstrings and quadriceps.
It is the best exercise for building lower body strength, mobility and increases overall athletic performance.
To perform squats
1. Stand with your feet shoulder-width apart.
2. Keep your chest up and your back straight
3. Bend your knees till your back goes near the floor.
4. Lower until your thighs are parallel to the ground or go down till your mobility and flexibility allows
5. Then push back and come to the starting position.
7. Step Ups
Step ups are an effective lower body exercise that targets the quadriceps, glutes and hamstrings. It also engages the stabilizing muscles in the core.
To perform Dumbbell Step-ups
1. Stand in front of the bench with your feet hip-width apart.
2. Hold the dumbbell in each hand with your arms extended by your sides.
3. Place your right foot on the bench and press with your heels to lift your body up.
4. Now lower your left foot back to the floor and return to the starting position.
5. Then continue doing the same for doing more reps.
8. Leg Press
