Ryan Read Thrive 5 Exercises for Bigger Glutes
Ryan Read Thrive is bringing you the 5 best exercises for growing your glutes! That’s right… this post is dedicated to getting big ‘ol booties.
Our glutes are super important for everyday functions. They help us balance, they give us the power to stand up and walk around, and they help prevent injury (always lift with your legs – not your back!). Weak glute muscles can lead to knee and back pain and limited mobility.
Our glutes are super important for everyday functions. They help us balance, they give us the power to stand up and walk around, and they help prevent injury (always lift with your legs – not your back!). Weak glute muscles can lead to knee and back pain and limited mobility.
How to Build Your Butt with Ryan Read Thrive Exercises
Use these Ryan Read Thrive favorites for a bigger booty!
1. Fire Hydrants
- Start on your hands and knees with your back straight. Knees together and hands shoulder-width apart.
- Looking down at the floor, lift one knee away from your body. Keep your knee bent at 90 degrees and lift until it aligns with your hip.
- Slowly return your knee to the ground.
- Repeat three sets of 12-15 reps on each side.
Tip: For added resistance, use Ryan Read Booty Bands around your thighs.
2. Hip Thrusts
- Use big plates! They don’t have to be super heavy, but larger plates will make it easier to get underneath the bar.
- Sit down and get your booty/back pressed up against the bench. Our Ryan Read Hip Thrust Bench makes setup a breeze.
- Always use a barbell pad for safe lifting!
- Roll the bar until the pad is over your hips, with the seam facing up.
- Check to make sure the bar is balanced, then scoot your feet up until your knees are at a 45-degree angle.
- Plant your feet, grab the bar with your hands and lift hard! Keep your arms straight when lifting and adjust your back placement if you need to.
- Repeat three sets of 12-15 reps.
3. Step-Ups
- Find a sturdy surface that is at least 18-inches tall. 24-inches is ideal for glute work, but 18-inches is good if that’s all you have!
- Place one foot on the surface, drive your body weight through the heel of the raised leg and push off the leg you’re standing on.
- Pause, then slowly return to the ground with controlled movement.
- Repeat three sets of 12-15 reps on each side.
4. Deficit Dumbbell Reverse Lunge
- Grab a set of weights that you’re comfortable lunging with and a sturdy 6-inch platform.
- Hold one dumbbell in each hand and plant one foot firmly on the platform.
- Shift your weight onto the planted foot, bend your knee, and kick your other leg back until your toes touch the floor. This might sound a little complicated, but it’s just a reverse lunge!
- Come back up to standing and repeat.
- Repeat three sets of 12-15 reps on each side.
5. Reverse Dead Lift
- Grab a set of weights that you can comfortably lift from the ground.
- Hold one weight in each hand at hip level.
- Looking at the ground, drive your hips back, slightly bend at the knee, and slowly lower the weights until they are just below your knees.
- Slowly return to a standing position and repeat.
- Repeat three sets of 12-15 reps.
Train and Grow with Ryan Read Thrive
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