If a top fitness priority of yours in 2023 is to achieve smaller, tighter glutes then we have just the fat-burning exercises to target that particular area. Trimming the fat and building up muscle in your butt is the name of the game.
Jordi Sadurní, personal strength trainer and founder of JS Cycling Training, along with Seamus Sullivan B.S. CSCS PN1, OPNS online performance and nutrition coach, share five moves that’ll help you lose butt fat and firm things up.
Hip thrusts
When it comes to incorporating hip thrusts into your butt-targeting workout, Sadurní explains, “It may be the most common one, but, in my opinion, the most effective, so it should be on the list.” To get started, sit down on the floor, and place the barbell over your hips. Make sure there’s protective foam on the bar. If not, use a cushion to keep the weight from potentially hurting you. Then, place your back on the workout bench, and lean on the scapula line which is under your shoulders. Keep your feet on the floor, at least a hip-width distance apart. Then, start to lift the barbell as you raise your backside until your hips are completely extended.
Clamshells
As for how to perform this exercise, you’ll need to place a resistance band around your knees. Then, lie down on your side and flex your hips until they’re at a 45-degree angle. Your knees should be at a 90-degree angle. From here, keep your bottom leg on the floor as you rotate your upper leg outward. While your knees can separate at this point, your toes should stay in contact. Perform three sets of 10 to 12 reps, resting for one minute between sets.
Glute Kickbacks
This one is very good for activating the glutes, as it demands the peak glute force in the most shortened position, which is the weakest, so that involves a very high muscle activation.
To perform glute kickbacks, begin in a standing position. Make sure you have something available to hold onto that’ll offer support. Next, bend at the hip at around a 90-degree angle. As you do this, lift one of your legs and fully extend it. Move into a 45-degree angle bend, and then come back up.
Banded Glute Bridges
To do this, start out in the same way you did with the hip thrust, only this time around, lie down on the floor. Your feet should be hip-width apart. Grab an exercise band, and place it around your knees to create resistance.
Once you’re all set up, lift your backside off the floor, and keep it going until you’ve fully extended your hips. At the same time, be sure you’re not flexing your back, and ensure your abs stay activated. Hold this position for one to two seconds before bringing your backside down to the floor. Complete three sets of 10 to 12 reps with a one-minute rest between each set.
Cable Kickbacks
If you still feel like your backside could use some extra toning, then try the cable kickback. Set yourself up at a cable machine. To perform the exercise, you’ll do exactly as the name implies. Once you have the machine’s brace attached to one ankle, pull your leg behind you in order to do a “donkey kick.” Your other leg should be on the floor keeping you stable and feel free to hold onto the machine with your hands to remain steady.
Although you may feel like it’s your leg that’s putting in the effort, Sullivan explains, “One needs to feel this in the one glute that primarily works the cable.” Complete three to four sets of 12 to 15 reps.
