30 Women with the Perfect Glutes - Workout Motivation - How to Get Perfectly Toned Glutes

30 Women with the Perfect Glutes – Workout Motivation – How to Get Perfectly Toned Glutes


Perfect Female Glutes: Exercise Motivation and Inspiration

Perfect Female Glutes: Exercise Motivation And Inspiration

Skinny is out and strong and curvy is in. Thanks to celebrity icons like the Kardashian sisters, J. Lo, and Beyoncé, having a thick, muscular derrière is all the rage. Women are now spending countless hours in the gym to work on their glutes. But, you don’t need to spend a lot of time at the gym to get the perfect glutes, you just need to be smart about how you train your glutes. And we just happen to have some of the best women’s glute exercises!

Best Workouts for Women: Good Routines, Great Results

perfect glutes

Let’s be honest. Genetics will play a big role in how big your butt can get. Chances are you’ll never get a butt like Kim K or Beyoncé. Those women are just genetically blessed. With that said, you can definitely increase the size of your butt through strength training. There is a reason you are doing those squats and lunges.


How to Get the Perfect Glutes

Your bottom is broken down into three muscles groups: the gluteus maximus, the gluteus medius, and the gluteus minimus. The gluteus maximus is the largest muscle in the body and the one you visibly see. The gluteus medius and gluteus minimus are smaller hip stabilizers. The three muscles are often lumped together and called your glutes.

To get the perfect butt, you need to train all of your gluteus muscles. Strong glutes help with stability, balance, and power. If you’re a runner, strong glutes are important in injury prevention. Plus, a toned backside looks amazing in the perfect pair of jeans.

Exercises to Get a Beautiful, Toned Glutes

The key to getting the perfect glutes is working your glute muscles with compound women's glute exercises. A compound exercise is an exercise that involves more than one muscle group, like squats. You’ll also want to do a couple of isolated exercises, like glute bridges, to help strength your hip stability muscles.

Band Walks

band walk Women's Glute Exercises

Image source: Gihpy

The gluteus medius and gluteus minimus were not designed for size, but they shouldn't be ignored. Both muscles assist in abduction, stabilization, and internal and external rotation of the hip joint. Lateral band walks and monster band walks are a great way to strengthen these smaller female glutes to help prevent injury. These are great exercises to add to your warm-up for leg days.

Donkey Kick

Donkey Kick Women's Glute Exercises

 

Before you start lifting heavy weights, it’s important to activate your glute muscles. If you work a desk job, you’re sitting on your butt all day. If you go right from your desk chair into your workout, you might develop “dead butt syndrome.” Yes, it is a real thing! To help prevent this, you want to focus on some activation exercises, like the donkey kick.

Trainer Tip: How to Do a Donkey Kick

Start in the all-fours position on the floor with your hands right under your shoulders and your knees under your hips. Lift your left knee off the floor until it is parallel to the floor in alignment with your hips. Your knee is bent in a 90-degree angle and your foot is parallel to the ceiling. Lower knee back towards floor without touching the floor. Kick leg back again and repeat for desired repetitions. Aim for 15 on each side. 

Squats

 

Squats Women's Glute Exercises

Squats are the best exercises to develop perfect glutes. Not only will you get strong glutes from squats, but squats naturally release Growth Hormones and Testosterone that encourage muscle growth. Larger glute muscles also mean a higher metabolism so you’ll be burning fat all day long.

There are many forms of squats from bodyweight squats to barbell back squats to plyometric jumping squats. Start with the basic bodyweight squats. Once you have mastered the technique, start adding weight with dumbbells, kettlebells, or barbells. The more weight you lift, the stronger those female glutes will get.

Lunges

Lunge Women's Glute Exercises

 

Lunges primarily target the quadriceps, but they also target your glutes, hamstrings, and core muscles. Since lunges work so many lower body muscles, they are an essential toning exercise if you want the perfect butt. Check out the 30 day thigh challenge to develop perfect legs and glutes.

Dumbbell reverse lunges are a great lunge variety to do at the gym for your glutes. Start by standing with your feet about shoulder-width apart and dumbbells in your hands by your side. Take a step back with your left foot. As you step back, your left knee should descend until your knee almost touches the floor. Pause for a second then return to the standing position. Either complete all your reps on this side before switching legs or alternate legs with each rep.

Fun Fact: The Gluteus Maximus is the largest muscle in your body.

Kim Kardashian Female Glutes

Image Source: Instagram @kimkardashian

1. Kim Kardashian

Kim K has some serious female glutes. She claims her butt is all hers. Do you believe her?

Khloe Kardashian Women's Glute Exercises

Image Source: Instagram @khloekardashian

2. Khloe Kardashian

There is no question that Khloe works hard for her big bottom.

Jennifer Lopez Perfect Glutes

Image Source: Instagram @jlo

3. Jennifer Lopez

The O.G. of the big butt and sexy thighs club.

Beyonce Perfect Glutes

Image Source: Instagram @beyonce

4. Beyonce

There is only one Beyonce.....and she has some perfect glutes.

Jen Selter Perfect Glutes

Image Source: Instagram @jenselter

5. Jen Selter

Jen Selter became an overnight sensation with her caboose and perfect legs. She shares tons of fitness tips on social media.

Sofia Vergara Female Glutes

Image Source: Instagram @sofiavergara

6. Sofia Vergara

When it comes to tough workouts, even celebrities are just like us.

Nicki Minaj Women's Glute Exercises

Image Source: Instagram @nickiminaj

7. Nicki Minaj

In the past Nicki Minaj has been criticized for her big female glutes. But we think it’s awesome!

Rihanna Female Glutes

Image Source: Instagram @badgalriri

8. Rihanna

Rihanna once again shows us that a big booty looks good in anything.

Shakira Perfect Glutes

Image Source: Instagram @shakira

9. Shakira

Shakira likes to play tennis to keep in shape.

Lady Gaga Female Glutes

Image Source: Instagram @ladygaga

10. Lady Gaga

She might be the queen of ridiculous outfits, but she has a rocking body under all that fabric and glitter.

Christina Aguilera Women's Glute Exercises

Image Source: Instagram @xtina

11. Christina Aguilera

Christina Aguilera has struggled with her weight over the recent years, but she looks amazing in this happy photo.

Bruna Rangel Lima Perfect Glutes

Image Source: Instagram @xoobruna

12. Bruna Rangel Lima

Bruna is not afraid to hit the weights!

Yovanna Ventura Female Glutes

Image Source: Instagram @yoventura

13. Yovanna Venture

A simple resistance band can give your glutes a killer workout.

Jessie Delgado Women's Glute Exercises

Image Source: Instagram @jessiebabyfit

14. Jessie Delgado

Plyometrics are a great way to build strength and torch calories.

Blake Lively Perfect Glutes

Image Source: Instagram @blakelively

15. Blake Lively

We know she has incredible legs, but look at that boo-tay!

Kate Hudson Female Glutes

Image Source: Instagram @katehudson

16. Kate Hudson

This famous yogi has her own fitness fashion line.

Ashley Greene Women's Glute Exercises

Image Source: Instagram @ashleygreene

17. Ashley Greene

This Twilight star has donned the cover of Shape magazine and has shared all her fitness secrets with multiple magazines.

Rosario Dawson Perfect Glutes

Image Source: Instagram @rosariodawson

18. Rosario Dawson

Rosario Dawson stays in shape with yoga and spinning.

Nude Yoga Girl Female Glutes

Image Source: Instagram @nude_yogagirl

19. Nude Yoga Girl

Yoga can give you a great long, lean figure and a gorgeous butt.

Natalia Bernal Women's Glute Exercises

Image Source: Instagram @nataliabernal_

20. Natalia Bernal

WBFF Pro is no stranger to intense women's glute exercises at the gym. She also incorporates a military diet for optimal results.

Katy Hearn Female Glutes

Image Source: Instagram @katyhearnfit

21. Katy Hearn

Your gluteus maximus is the largest muscle in your body. Don’t be afraid to work it hard.

Valentina Lequeux Women's Glute Exercises

Image Source: Instagram @valentinalequeux

22. Valentina Lequeux

Strong perfect glutes look good in anything.

Ina Raymundo Perfect Glutes

Image Source: Instagram @inaraymundo95

23. Ina Raymundo

Hip bridges are one of our favorite women's glute exercises to target your booty.

Adriana Lima Female Glutes

Image Source: Instagram @adrianalima

24. Adriana Lima

This leggy Brazilian model still models for Victoria’s Secret, including their sports line.

Jessica Alba women's glute exercises

Image Source: Instagram @jessicaalba

25. Jessica Alba

This sweet mama of two has graced the covers of Shape magazine.

Alex Morgan Perfect Glutes

Image Source: Instagram @alexmorgan13

26. Alex Morgan

American soccer player and Olympic gold medalist, Alex Morgan, knows the importance of women's glute exercises.

Anna Kournikova Perfectly Toned Female Glutes

Image Source: Instagram @annakournikova

27. Anna Kournikova

Russian tennis player loves to workout with her chocolate lab.

Jessica Biel women's glute exercises

Image Source: Instagram @jessicabiel

28. Jessica Biel

Jessica Biel once climbed Mount Kilimanjaro for charity.

Catalina Otalvaro Perfect glutes

Image Source: Instagram @catalinaotalvaro

29. Catalina Otalvaro

Colombia model, Catalina Otalvaro, knows how to dress her best features.

Claudia Romani female glutes

Image Source: Instagram @claudia_romani

30. Claudi Romani

Just another day at the office…

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