Building tighter, rounder glutes has always been a focus of mine – and I’m sure it is for most of you, too! Most people aren’t sure exactly how to target and isolate them when they train, though – so here’s a little help.
Here are five of my current favorite exercises to help build and tighten your backside. Give them a try and let me know what you think 🙂
Awesome video – the instruction, style, and format of it is perfect!
Also, I love your rocker style photo with the side-braid; how fun is that?! 😉
Thank you so much for posting a butt workout routine .
May I please ask you if you can please post a exclusive BUTT workout routine for home only . I don’t have access to a gym . Thank you so much . 🙂
Thanks for the video Nicole, I’ll definitely try these exercises!
Perfect! Can’t wait to get to the gym tomorrow 😀
This is not Glute related, but is the watch you are wearing. I have tried to figure it without having to ask this silly question 🙂
I believe it’s a Polar M400.
Yes Polar m400
yeahhhhhhhh!!!!!!!! this is justy what I needed! i was wondering on adding some new things to my wo ..i squat a lot and do classics and regular legs and glutes excercises but i do feel like i should do a lot more, focusing more.. i really appreciate the effort you put into your videos nicole, you are so meticulous and precise, there is nobody like you. i so admire you, thanks for all your advises. italian kisses, xo giulia
yeahhhhhhhh!!!!!!!! this is just what I needed! i was wondering on adding some new things to my wo ..i squat a lot and do classics and regular legs and glutes excercises but i do feel like i should do a lot more, focusing more.. i really appreciate the effort you put into your videos nicole, you are so meticulous and precise, there is nobody like you. i so admire you, thanks for all your advises. italian kisses, xo giulia
Awesome!! Gonna give them all a try!:-)
Are those the new Nikes you got?
Thank you, as allways! Question: On your squats, why don’t come all the way up to squeeze your glutes? Usually you do full range of motion..just wondering!
I explain this in the video 🙂
By keeping the tension on the glutes it allows me to focus more on that muscle group throughout the movement.
I Love the shoes you’re wearing in this video! Where did you find them?
They are Nike lunar glide
Ok so it would be better if I watched the full segment before I typed out the question..duh..lol
Love this video and this way of presenting the exercise with the explanation! Can’t wait to try these together
Love all those exercises, I’ve never done squats like that, will definitely try tomorrow!
I did the cable kickbacks today and WOW were they killer!! Great idea! And I love your shoes! Where did you find them? I have been looking for something similar and can’t find them. Thank you!!
Hi, Nicole. What specific model of Nike shoes are those? They are fabulous! Thanks for the glute tips, very helpful.
They are an older version of the Nike Lunar Glide
Thanks Nicole for sharing your favorite glute exercises. I’m new to your member site. I love a good glute workout I will give it a try.
Hi Nicole, i have question about herniated disc. In your video “My top 5 stretches for a better back” you said that you had this problem too. My question is : how did you manage to heal and keep up doing deadlift, squats, abs? I have the feeling that now i can only train with light weights and that is not cool because i’ve notice that my body responds really well to heavy weights and low reps/powerlifting training style to build up mass.
I can train arms, shoulders, back but for legs, glutes and abs i feel really limited :-(.
Thank you so much!!
I have to warm up really well and make sure my form is perfect. Sometimes it still bothers me but getting regular massages, chiropractor appointments and stretching helps a TON!
Ok thank you very much for your answer!!
Hi Nicole! Just joined a few days ago and CANT stop looking at all the amazing stuff! Just curious, would you do all these exercises as a separate glute workout? Or just add one or two into an existing low body workout?
Thanks so much for sharing your journey and expertise with us!
You could do all 5 of these in a glute workout for sure!
Nicole your glutes and hams look pretty perfect to me! How will your workouts vary or will you incorporate these exercises into yor ham/quad split and then do a day separate for glutes?
Love this….Thanks…I’m thinking that when I do this workout, my theme song will be JLo’s, ‘Big Booty’…to work on the visual ;p
Fantastic video as always thanks Nicole. Hey..how do you avoid building “thickness” through your abs and lower back when you squat? I feel like whenever I incorporate squats (and even leg press) on a regular basis, that I get kind of chunky through my mid section. Thanks Nicole.
Thanks for another terrific video, Nicole. My question: where can I purchase that ankle attachment for my cable machine? … I’ve only been able to find the narrow, strappy ones, usually black w/velcro & D-ring closures. Thanks much!
Thank you for this video! I have been incorporating these exercises for the last couple of months in an effort to round my glutes 🙂 Could you give us some pointers or exercises to create/enhance the quad sweep required for figure competitors, please? Thank you in advance!
Nicole these exercise were fantastic!! I did all 5 on Saturday along with 25min hiit on the stairs Saturday….my buns were on FIRE yesterday, and it hurt so good!!
Great exercises 🙂
Thank you great exercise !
Hello Nicole! Thank you for the video. I really like how this video was laid out. You explained/narrated each exercise as you were doing them. That helps out 🙂
Thanks to you Nicole, I have created a template on bb.com from a glutes and leg routine you shared there, also now I have started incorporating the glute cable kickback on the bench! I have never done those before so thank you SO much for sharing!! xo
Hands down the best videos I have seen! Your amazing and explain everything so well! I had a question in regards to cardio on let day. I personally enjoy cardio is it okay to do like a 25 minute Minute interval workout on leg day as long as they are spaced out. For example tomorrow I am training legs from 3-4 and would do my cardio around 9 o’clock
Love this glute workout took me longer the first time but we’ll worth it 😉
Awesome thank you! Glutes day tomorrow
Awesome thank you! Glutes day tomorrow
Thanks for the great video. I’ve started training lower body twice a week as my glutes & quads have leaned out a little more than I like. It’s so helpful when you give rationales for why you recommend doing specific things. Understanding the “why” is so important. Are there more exercises you can recommend for the glute/hamstring tie in? Thanks
Thank you for sharing Nicole. Always great to get tips from you and remind us to enjoy our training. Some times I get lost in just wanting to make some gains and forget why I go to the gym.
This is awesome. I’ve been looking at ways to target my glutes. Thanks Nicole!
I like the format of this too
Have you ever tried a reverse lung standing on top of a bench with the smith machine bar on your back? As you come down one leg goes back off the bench then you drive he bar back up staying on one side? Thoughts? Thanks
I did this whole workout yesterday and loved it! Sore for sure today!!
Hi Nichole, I know this is an old post so not sure if you’ll see this but wanted to get your opinion on barbell hip thrusts for the glutes. According to Bret Contreras who has done EMG studies on various exercises and their effectiveness, apparently thrusts are the “best” for glutes but I’ve never seen you incorporate them. I don’t seem to get the burn that I should be with them so usually avoid them, what are your thoughts?
Thanks, p.s. loved the video above, use all of those and really feel the burn with the bench cable kick-back 🙂
Forget it, just watched your pre-Olympia glute/ham workout and and saw that you used them in a superset with the step-up 🙂
I seem to tweak my knees squatting, any advice?
I should have watched this video before squatting in the Smith machine…some people say I should place my feet further in front…I did so and I felt all the weight in my lumbar area !!! I like the way you do it…seems way more logical and safer to keep your feet closer underneath the bar !!!!!!
Dear Nicole, thank you for the video and awesome valuable content you provide!
Love your site and what you do for us so much!
About squatting like you do in this video (squatting for booty) LOL 😉 – I workout at home, I have a squat rack but no smith machine and my goal is to build muscle (lots of it) 🙂
If I take less weight I can go deeper, but can do more reps (like 15 or more) but when building muscle I should be in the 10-12 reps range, right?
So if I use more weight, to make sure it’s hard the last few reps on my way to 10-12 reps I find myself not being able to go so low that I work my glutes properly but more my quads.
I tried barbell sumo squats (wider stance), on those I can go lower and feel it more in the glutes – should I stick with them on “glute day”?
Thank you, love Michaela