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The 3 Best Exercises to Strengthen Your Glutes

I love squats, deadlifts, really any lower body exercise (ask my clients), however when the goal is to REALLY strengthen the glutes, I have 3 go-to exercises and they all involve training one leg at a time. If you think about it, one of your legs is essentially doing twice the amount of work that both legs would be doing, making your one leg work THAT MUCH HARDER.

Unlike bilateral exercises, these 3 unilateral leg exercises additionally target the abductors and the gluteus medius, and the more muscles that are recruited in the exercise, the STRONGER you will become. With the added benefits of reduced injury rates, balanced growth, and increase in stability you can’t go wrong with these exercises.

Additionally single leg exercises are
thought to carry over better to sports performance with athletes LIKE US..so let’s
define our behinds!

1) Single Leg Deadlift

Your Leg should be relatively straight, with a slight bend in the knee.
*You can also switch hands with the dumbbell OR add 2 dumbbells to vary this exercise

2) Single Leg Bridge

*To vary this exercise you can use a loaded barbell on your hips to add resistance
*Use an unstable surface to make this exercise harder ( ex. medicine ball)

3) Single Leg Squat

*Option to hold 1 dumbbell in front of you

If you like these exercises, try my Tennis Total Body Blast that emphasizes lower body movements!

{ 8 comments… add one }
  • Sara Borean | Brand Strategist September 4, 2014, 2:10 pm

    I love the videos – it give me clear instructions on what I need to be doing. Doing squats so my ass matches my sass! 🙂

  • Jenny Finney September 25, 2014, 12:09 pm

    I have tried the deadlifts with a barbell, but I don’t think I’ve tried the single left Dead lifts. I HAVE tried the Single Leg Bridge…and let me tell ya…THIS WAS HARD! But my Glutes thanked me the next day. 🙂

  • Amanda September 25, 2014, 1:06 pm

    Jenny- Yes the single leg bridge is hard. Another variation is doing a two leg bridge WITH the barbell over your hips, the added resistance makes it a KILLER exercise. It is possibly one of my favorite exercises for not only the glute strengthening factors, but improving posture, lower back strength, and stabilizing the hips.

  • Lanaya Green January 3, 2016, 10:50 pm

    I am training my waist and working on my butt. thanks for the clear details in your
    videos it helped me understand how to do it properly

    • Amanda January 4, 2016, 1:46 pm

      Thanks for the Feedback Lanaya! Be on the look out for some great videos and content this year! 🙂 And let me know if I can help you achieve your fitness goals in any other way

  • Carla January 14, 2016, 1:45 am

    Love the videos can’t wait to try them

    • Amanda January 14, 2016, 11:20 am

      Thanks Carla! They really work the muscles good 🙂

  • danisa June 27, 2016, 12:11 pm

    Great exercises

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