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
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.
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.
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 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 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.
1. Kim Kardashian
Kim K has some serious female glutes. She claims her butt is all hers. Do you believe her?
2. Khloe Kardashian
There is no question that Khloe works hard for her big bottom.
3. Jennifer Lopez
The O.G. of the big butt and sexy thighs club.
There is only one Beyonce.....and she has some perfect glutes.
5. Jen Selter
Jen Selter became an overnight sensation with her caboose and perfect legs. She shares tons of fitness tips on social media.
6. Sofia Vergara
When it comes to tough workouts, even celebrities are just like us.
7. Nicki Minaj
In the past Nicki Minaj has been criticized for her big female glutes. But we think it’s awesome!
Rihanna once again shows us that a big booty looks good in anything.
Shakira likes to play tennis to keep in shape.
10. Lady Gaga
She might be the queen of ridiculous outfits, but she has a rocking body under all that fabric and glitter.
11. Christina Aguilera
Christina Aguilera has struggled with her weight over the recent years, but she looks amazing in this happy photo.
12. Bruna Rangel Lima
Bruna is not afraid to hit the weights!
13. Yovanna Venture
A simple resistance band can give your glutes a killer workout.
14. Jessie Delgado
Plyometrics are a great way to build strength and torch calories.
15. Blake Lively
We know she has incredible legs, but look at that boo-tay!
16. Kate Hudson
This famous yogi has her own fitness fashion line.
17. Ashley Greene
This Twilight star has donned the cover of Shape magazine and has shared all her fitness secrets with multiple magazines.
18. Rosario Dawson
Rosario Dawson stays in shape with yoga and spinning.
19. Nude Yoga Girl
Yoga can give you a great long, lean figure and a gorgeous butt.
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.
21. Katy Hearn
Your gluteus maximus is the largest muscle in your body. Don’t be afraid to work it hard.
22. Valentina Lequeux
Strong perfect glutes look good in anything.
23. Ina Raymundo
Hip bridges are one of our favorite women's glute exercises to target your booty.
24. Adriana Lima
This leggy Brazilian model still models for Victoria’s Secret, including their sports line.
25. Jessica Alba
This sweet mama of two has graced the covers of Shape magazine.
26. Alex Morgan
American soccer player and Olympic gold medalist, Alex Morgan, knows the importance of women's glute exercises.
27. Anna Kournikova
Russian tennis player loves to workout with her chocolate lab.
28. Jessica Biel
Jessica Biel once climbed Mount Kilimanjaro for charity.
29. Catalina Otalvaro
Colombia model, Catalina Otalvaro, knows how to dress her best features.
30. Claudi Romani
Just another day at the office…