4 Moves for Gorgeous Glutes

“How do I get a great butt?” It’s one of the most common requests I get as a trainer. Before I get into how, let’s consider why glutes are so important:

Overall Strength

Glutes make up the largest muscle group in the human body, and provide structure and support. They play a crucial role in movement, too. For example, when you walk, climb or even stand—you’re performing hip extensions which utilize glutes. Everything, from carrying bags from the grocery store, to heading up a flight of stairs involves your backside.

Protection from Injury

According to the American Chiropractic Association, about 80% of Americans suffer from back pain at some point, and we spend at least $50 billion dollars each year looking for relief. The answer is actually behind you: A strong posterior helps prevent back injuries and pain by providing stabilization. Strong glutes also help improve posture. (We can stand up straight—unlike our primate cousins with less prominent gluteal muscles.)

Aesthetics

OK, I said it. A firm behind creates an attractive, strong silhouette. I’m lucky to say I’ve worked with some of the most famous glute-owners out there: Rihanna, Halle Berry, Megan Fox, and many others. Here are the exercises that tone their derrieres, but which also can build strong core strength for you:

Glute Stability Bridge

Lie on your back, with knees bent, feet flat on the floor, and arms at your sides. Pull your abs in toward your spine, and press your hips toward the ceiling. Squeeze your thighs and glutes to keep your body still and hips flat. Hold for a second at the top of the movement, and then lower back down to the start position. Repeat for three sets of ten reps.

Hip Thrust (Feet Elevated)

Lie on your back and prop your heels on a sturdy step or bench, about hip-distance apart, so that your knees and hips roughly form 90-degree angles. The step shouldn’t be much taller than knee-height, to avoid stress on your neck. Pull your abs in toward your spine, and while squeezing your glutes, press your hips toward the ceiling—so that your head, hips and knees are in line. Hold for one second and slowly lower back to start. Repeat for three sets of ten reps.

Curtsy Lunge

Stand with your feet shoulder-width apart, and step your right foot back diagonally behind your body, dropping your right knee behind your left heel. Return to start and repeat on the other side—to complete one rep. Perform three sets of ten total reps.

Single Leg Deadlift

Stand on your left leg with your knee slightly bent, and your right leg extended behind you. Squeeze your glutes and bend forward from your hips, keeping your back straight, and lowering your chest toward the floor. Squeeze your glutes to return to start and repeat for ten reps before switching sides. Perform three sets on each leg.