What are the best exercises to grow my glutes? We sat down with personal trainer Jake Duckenfield to find out. He tells us that his 3 favourite glute exercises are sumo deadlifts, hip thrusts and back squats.
All of these exercises are compound movements as opposed to isolation movements. This is because it is easier to grow the glutes whilst incorporating other lower body muscles. The glutes are composed of three muscles; gluteus maximus, gluteus medius, gluteus minimus.
These compound movements that are discussed in the video on our YouTube channel incorporate all three of the glute muscles. Here are Jake’s top tips and instructions for executing the exercises.
Sumo deadlift top tips:
Barbell hip thrust top tips:
Back squat top tips:
For each exercise, Jake recommends 6-8 reps, repeated over 2-3 sets. It is also important to practice each movement to ensure your technique improves.
Progressive resistance training is also the most effective way to ensure progression and results. This kind of training is where you progressively add on weight/resistance to your workouts. Jake also recommends adding a bit of weight on each week to your workouts.
If you want to see more from Jake you can check out his website.