Best Glutes Workouts With Flat Bench For Women
About
This workout incorporates the use of a flat bench, which serves as a versatile piece of equipment that supports a wide array of exercises by positioning the body effectively to target specific muscle groups.
The focus is to engage the glute muscles, which are integral for hip and leg movements and are commonly strengthened through exercises like squats, deadlifts, and hip thrusts.
Designed with the observation of typical preferences in mind, the workout ensures progression toward fitness goals for both genders, with adjustments in repetitions and weights based on the statistical averages of body metrics (5'5", 140lbs, 34 years old for women; 5'10", 180lbs, 35 years old for men), acknowledging that individual capabilities may vary.
When executing these exercises, particular attention to the buttock area helps enhance the desired results.
Workout 1
Glutes
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Generate My PlanThe 5 Best Glutes Exercises with Flat Bench for Women
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1. Barbell Hip Thrust
SETS LOGGED1,879,257Glutes Strength98 mScoreGlutes
Barbells
Flat BenchThe 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
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.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs2. Elevated Hip Bridge
SETS LOGGED804,505Glutes Strength96 mScoreGlutesFlat BenchThe 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
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.
Sets, Reps, Weight110reps210reps310reps410reps3. Prone Flutter Kicks
SETS LOGGED82,941Glutes Strength78 mScoreGlutesFlat BenchProne Flutter Kicks are an exercise that strengthens your lower back and glutes. You lie face down and kick your legs alternately to engage these muscles while keeping your core stable. This exercise helps improve lower back strength and overall stability.
How to do it
Prone Flutter Kicks are an exercise that strengthens your lower back and glutes. You lie face down and kick your legs alternately to engage these muscles while keeping your core stable. This exercise helps improve lower back strength and overall stability.
4. Smith Machine Glute Bridge
SETS LOGGED274,788Glutes Strength88 mScoreGlutes
Smith MachineFlat BenchThe Smith Machine Glute Bridge is a weighted exercise that strengthens your glutes, similar to the Hip Thrust. Using a Smith Machine helps you add weight while stabilizing the movement for better focus on your workout.
How to do it
The Smith Machine Glute Bridge is a weighted exercise that strengthens your glutes, similar to the Hip Thrust. Using a Smith Machine helps you add weight while stabilizing the movement for better focus on your workout.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs5. Loop Band Hip Thrust
SETS LOGGED1,513Glutes Strength71 mScoreGlutes
Loop BandsFlat BenchThe Loop Band Hip Thrust targets your glutes and hamstrings using a loop band for added resistance. This exercise helps you build strength and muscle effectively in your lower body, making it better for isolating the glutes than standard hip thrusts.
How to do it
The Loop Band Hip Thrust targets your glutes and hamstrings using a loop band for added resistance. This exercise helps you build strength and muscle effectively in your lower body, making it better for isolating the glutes than standard hip thrusts.
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