Best Glutes Workouts With Barbells For Women

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 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 Barbell Glute Bridge is an exercise that strengthens your glutes by using a barbell for added weight. It helps build strength and power in your glute muscles, making it more effective than the regular Glute Bridge.

How to do it

1. Lie on your back with a barbell across your hips.
2. Keep your feet flat on the floor.
3. Squeeze your glutes and lift your hips until they are in line with your knees and shoulders.
4. Hold this position briefly.
5. Lower your hips back down to the starting position.