Many people rely on squats to sculpt firmer glutes, but these three targeted exercises deliver superior activation and results, as endorsed by fitness experts.
Master these moves to maximize glute development with proper form and technique.
Lie on your back with arms at your sides, feet flat on the floor, and knees bent. Exhale, squeeze your glutes, and press your heels into the floor to lift your hips toward the ceiling, forming a straight line from knees to shoulders. Hold briefly, then lower to start.
Equipment: barbell, hip thrust belt, and bench.
Sit on the floor with the bench behind you and the barbell in front. Roll the bar over your hips, rest your upper back on the bench, and plant feet forward. With knees at 90 degrees, squeeze glutes and abs to thrust hips up. Hold, then lower without arching your back.
Equipment: kettlebell.
Place the kettlebell on the floor in front of you, feet slightly wider than shoulder-width. Tighten your core, hinge at hips with a slight knee bend, and grip the handle with a flat back. Drive hips forward to stand, then reverse to lower the kettlebell.
Photo: Getty Images. Source: Well + Good
