Best Bench Glute Workouts for a Rounder and Firmer Booty

Are you looking to sculpt and strengthen your glutes for a rounder and firmer booty? Look no further than these best bench glute workouts that are designed to target and tone your glute muscles effectively. Whether you’re a beginner or a seasoned fitness enthusiast, incorporating these exercises into your workout routine can help you achieve your desired results. From hip thrusts to Bulgarian split squats, we’ve got you covered with a variety of exercises that will help you take your glute gains to the next level.

Bodyweight Bench Glute Workouts

1.1 Glute Bridges

Glute bridges are a fantastic exercise for targeting and activating your glutes. To perform a glute bridge on a bench, lie on your back with your feet flat on the bench and your knees bent. Lift your hips up towards the ceiling, squeezing your glutes at the top of the movement. Lower back down and repeat for the desired number of repetitions.

1.2 Bulgarian Split Squats on Bench

Bulgarian split squats are a great exercise for working your glutes, quads, and hamstrings. To do this exercise on a bench, place one foot behind you on the bench and the other foot on the ground in front of you. Lower your body down into a lunge position, making sure your front knee doesn’t go past your toes. Push back up to the starting position and repeat on both legs.

1.3 Step-Ups

Step-ups are a simple yet effective exercise for targeting your glutes and legs. To do step-ups on a bench, place one foot on the bench and step up, bringing your other foot up to meet it. Step back down and repeat on both legs. Make sure to engage your glutes as you push through your heel to step up.

Weighted Bench Glute Workouts

2.1 Hip Thrusts with Barbell

Hip thrusts with a barbell are a fantastic way to target and strengthen your glutes. To perform this exercise, start by sitting on the floor with your upper back against a bench. Place a barbell over your hips and roll it towards you. Keep your feet flat on the floor and drive through your heels to lift your hips towards the ceiling. Squeeze your glutes at the top of the movement before slowly lowering back down. Aim for 3 sets of 12-15 reps with challenging weight to really feel the burn in your glutes.

2.2 Bench Kickbacks with Dumbbells

Bench kickbacks with dumbbells are a great exercise to isolate and activate your glute muscles. Begin by kneeling on a bench with one knee and one hand for support. Hold a dumbbell in the opposite hand and kick back your leg, squeezing your glutes at the top of the movement. Slowly lower your leg back down and repeat for 12-15 reps on each side. Focus on keeping your core engaged and your back straight throughout the exercise.

2.3 Bench Press with Hip Thrust

Combining a bench press with a hip thrust is a challenging way to work your glutes while also targeting your chest and shoulders. Start by lying on a bench with a barbell in your hands, arms extended above your chest. Lower the barbell towards your chest as you lower your hips towards the floor. Press the barbell back up as you thrust your hips towards the ceiling, engaging your glutes. This exercise requires coordination and balance, so start with lighter weights and focus on proper form before increasing the load. Aim for 3 sets of 10-12 reps for a full-body workout.

3. Bench Glute Workout Routine

3.1 Warm-Up with Glute Activation Exercises

Before starting your bench glute workout, it’s important to activate your glute muscles to ensure they are engaged throughout the routine. Some effective glute activation exercises include:

  • Clamshells: Lie on your side with your hips and knees bent at a 90-degree angle. Keeping your feet together, open and close your top knee like a clamshell.
  • Banded Walks: Place a resistance band around your thighs and take small steps to the side, keeping tension in the band.
  • Bridges: Lie on your back with your feet flat on the ground and lift your hips towards the ceiling, squeezing your glutes at the top.

3.2 Perform 3 Sets of 12-15 Reps for Each Exercise

Now that your glutes are activated, it’s time to move on to the main bench glute exercises. Perform each exercise with proper form and control, aiming for 3 sets of 12-15 reps for optimal results. Some effective bench glute exercises include:

  • Bench Hip Thrusts: Sit on the ground with your upper back against a bench and a barbell across your hips. Drive through your heels to lift your hips towards the ceiling.
  • Single-Leg Bench Squats: Stand in front of a bench with one foot elevated behind you. Lower into a squat position, keeping your weight in your heel and pushing through your glute to stand back up.
  • Bench Step-Ups: Step onto a bench with one foot, driving through your heel to lift your body up. Step back down and repeat on the other side.

3.3 Cool Down with Stretching

After completing your bench glute workout, it’s important to stretch your muscles to prevent stiffness and reduce the risk of injury. Some effective glute stretches include:

  • Pigeon Pose: Sit on the ground with one leg bent in front of you and the other leg extended behind you. Lean forward to feel a stretch in your glutes.
  • Standing Figure-4 Stretch: Cross one ankle over the opposite knee and sit back into a squat position, feeling a stretch in the hip and glute.
  • Seated Glute Stretch: Sit on the ground with both legs extended in front of you. Bend one knee and cross it over the opposite leg, hugging your knee towards your chest to stretch your glutes.

By following this bench glute workout routine, you can strengthen and tone your glute muscles for a rounder and firmer booty. Remember to listen to your body, use proper form, and gradually increase the weight and intensity of your exercises for continued progress.

In conclusion, incorporating bench glute workouts into your fitness routine can help you achieve a rounder and firmer booty. By targeting the glutes with exercises such as hip thrusts, glute bridges, and Bulgarian split squats, you can strengthen and tone this important muscle group. Remember to focus on proper form, gradually increase the intensity of your workouts, and stay consistent in order to see the best results. With dedication and hard work, you can sculpt a booty that you can be proud of. So, grab a bench and get ready to work those glutes!

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