Best Advanced Glutes Workouts To Get Lean And Burn Fat

The Barbell Hip Thrust is a strength exercise that targets your glutes using a barbell for added resistance. By resting your upper body on a bench, this move helps you build power and strength in your lower body.

How to do it

1. Sit on the floor with your shoulders against a bench and the barbell at your feet.
2. Roll the barbell onto your lap and bend your knees, placing your feet hip-width apart on the ground.
3. Grip the barbell to keep it stable against your hips.
4. Lift your hips by squeezing your glutes until your body forms a straight line from knees to shoulders.
5. Lower your hips back to the ground in a controlled movement.

The Glute Kickback Machine helps strengthen your glutes using a machine for added resistance. This exercise gives you better control and stability while allowing you to focus on the movement without worrying about balancing.

How to do it

1. Stand with your chest against the padding and hold the handles.
2. Balance on one leg and place the other foot on the pedal.
3. Push your leg back while squeezing your glutes.
4. Hold briefly at the back, then slowly return to start.
5. Switch legs and repeat.

Cable Hip Extension is an exercise where you attach your leg to a cable machine and extend it behind you while standing. This helps strengthen your glutes and improve balance, as the cable provides controlled resistance.

How to do it

1. Set the pulley to the lowest position and attach the ankle cuff to your right ankle.
2. Stand facing the pulley with your feet hip-width apart, holding the frame for support.
3. Engage your core and keep your back straight.
4. With a slight bend in your knee, extend your right leg behind you by squeezing your glute.
5. Return to the starting position and switch to your left leg.

The Hip Thrust is an easy exercise that focuses on strengthening your glutes. It helps improve your glute drive, which benefits many other movements and exercises.

How to do it

1. Lie on your back with your feet flat and hip-width apart.
2. Place your arms at your sides, palms down.
3. Tilt your hips up while tightening your tummy to keep your back flat.
4. Lift your hips by squeezing your glutes until your body forms a straight line from knees to shoulders.
5. Lower your hips back down to the ground in a controlled manner.

The Stability Ball Hip Bridge is a variation of the Glute Bridge that strengthens your glutes while using a stability ball for added challenge. It helps you improve muscle activation and stability. This exercise is performed by holding the position for a set time.

How to do it

1. Sit on a stability ball and roll forward until your upper back is resting on it.
2. Place your feet shoulder-width apart on the ground and keep your knees at a 90-degree angle.
3. Put your hands on your hips or hold them above the ground for balance.
4. Lower your hips just above the floor, then raise them back to the starting position.

Step Ups are a simple exercise that strengthens your legs, focusing on your glutes, quads, and hamstrings. They allow you to work each leg individually while standing, making them easier for beginners to perform.

How to do it

1. Stand in front of a plyo box, about 3-6 inches away.
2. Shift your weight to your left leg and lift your right foot over the box, then step your right foot onto the box.
3. Keep your back straight and shift your weight to your right leg as you step your left foot onto the box next to your right foot.
4. Step back down by reversing the movements, starting with your left foot followed by your right foot.

The Kneeling Squat is an exercise that strengthens your thighs and glutes while being easy on your back and knees. It's especially good for beginners or those with limited mobility since it requires no balancing.

How to do it

1. Start in a kneeling position with your knees hip-width apart and toes tucked under.
2. Engage your core by inflating your stomach and tightening your abs to keep a straight back.
3. Sit back towards your heels, then return to the starting position.

The Single Leg Kickback is a bodyweight exercise that strengthens your glutes. By lifting one leg at a time, it helps improve muscle balance and stability.

How to do it

1. Start in a kneeling push-up position, hands under your shoulders and knees under your hips, bent at 90 degrees.
2. Engage your core to maintain a flat back.
3. Bend your ankles to 90 degrees and lift your right leg back and up using your right glute.
4. Raise your leg until your body is straight, keeping the knee bent. Squeeze your glutes at the top for a moment.
5. Lower your leg back down and switch to the left leg. Repeat.

The Single-Leg Stability Ball Hip Thrust is an exercise that works your glutes while adding a challenge with a stability ball. By placing your upper back on the ball and lifting one leg, you increase muscle activation and improve balance.

How to do it

1. Sit on the floor with your upper back against the stability ball.
2. Keep your feet flat on the ground and lift one leg off the floor.
3. Slowly lower your body towards the ground, then drive through your heel to lift your hips up.
4. Raise your hips until they line up with your knees and shoulders.
5. Squeeze your glutes at the top and hold the position briefly.
6. Engage your core and keep your hips level throughout the exercise.

The Stability Ball Hip Thrust is a beginner-friendly exercise that targets the glutes while using a stability ball for added challenge. This movement helps improve muscle activation and increases the range of motion compared to standard hip thrusts.

How to do it

1. Sit on the floor with your upper back resting on a stability ball.
2. Place your feet flat on the ground, hip-width apart.
3. Push through your heels to lift your hips by squeezing your glutes and hamstrings.
4. Hold the raised position until your hips are in line with your knees and shoulders.
5. Lower your hips back down to the starting position while keeping your glutes tight.
6. Ensure your back stays on the ball and your core is engaged.

The Dumbbell Glute Bridge adds weight to the classic Glute Bridge, making it a more challenging exercise that focuses on strengthening your glutes. By placing a dumbbell on your hips, you increase resistance to enhance your workout.

How to do it

1. Lie on your back with your feet flat on the ground, about shoulder-width apart.
2. Hold a dumbbell with both hands on your hips.
3. Lift your hips by pushing through your heels until your body forms a straight line from shoulders to knees.
4. Hold this position and engage your glutes throughout the exercise.
5. Keep your shoulders and feet on the floor.

Medicine Ball Hip Thrusts are an advanced version of the standard hip thrust, using a medicine ball for added resistance. This exercise targets your glutes and hamstrings, making it a great way to strengthen your lower body.

How to do it

1. Lie on your back with your heels about 6 inches from your glutes.
2. Hold a medicine ball against your hips with both hands.
3. Push through your heels to lift your hips up until they are in line with your knees and shoulders.
4. Hold for a moment at the top.
5. Lower your hips back down slowly while keeping your glutes and hamstrings engaged.

The Medicine Ball Glute Bridge is a modified version of the glute bridge that uses a medicine ball either on your hips or under your feet. It strengthens your glutes, hamstrings, and core while improving balance and stability.

How to do it

1. Lie on your back with knees bent and feet flat on the floor, about 6 inches from your glutes.
2. Hold a medicine ball with both hands and place it on your hips.
3. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
4. Hold this position and keep your hips aligned with your shoulders and knees.
5. Make sure to engage your glutes and hamstrings; avoid straining your lower back.

The Dumbbell Hip Thrust is a challenging exercise that targets your glutes and hamstrings. By adding a dumbbell for resistance, you can enhance the effectiveness of this exercise beyond the typical bodyweight version.

How to do it

1. Lie on your back with your feet flat on the ground, about 6 inches from your glutes.
2. Hold a dumbbell with both hands over your hips.
3. Squeeze your glutes and push your heels into the ground to lift your hips.
4. Keep your hips in line with your shoulders and knees and hold for a moment.
5. Lower your hips back down to the starting position while keeping tension in your glutes.
6. Ensure your feet and shoulders stay on the floor throughout the movement.

The Elevated Hip Bridge is a challenging move that targets your glutes by elevating your feet on a surface like a bench. This variation improves your range of motion for better muscle engagement during the exercise.

How to do it

1. Lie on your back with your feet on a step or box, hip-width apart and knees bent at 90 degrees.
2. Place your arms at your sides, palms facing down.
3. Tilt your hips slightly while engaging your abdomen to keep your back flat.
4. Lift your hips by squeezing your glutes until your body forms a straight line from your knees to your shoulders.
5. Lower your hips back down to the ground in a controlled manner.