It's amazing the results you can achieve in the gym to gain a peachy bum. I found that training my bum (glutes) once a week changed the shape of my bum completely and gave me a lovely round appearance.
Below I have compiled my 10 favourite bum (glute) exercises to help you get started.
Exercise 1 Wide Leg Press
By taking your legs wider on the Leg Press you are working more into your glutes. You should have the seat close enough so that you have a 90 degree bend at your knees, take the legs wider than the shoulders and as you push the legs to straight keep the weight in the heel of your trainers.
Exercise 2 Stiff Leg Deadlift
The Stiff Leg deadlift really works into your Glutes and Hamstrings. By taking the legs shoulder width apart, softening the knees, you tip from the hips pushing them back and keeping the spine flat until you feel the bottom stretch and then as you stand up straight you clench your bottom tightly.
Exercise 3 Smith Machine Thruster
Using the Smiths Machine, this super effective exercise allows you to really fire up your Glutes. The bar sits on the hips and feet are elevated on a box top. You lower the hips towards the floor then squeeze the glutes and drive the hips up clenching the bottom at the top.
Exercise 4 Straight Leg Kickback
This is another peach burner, the supporting foot stands on a plate to elevate you off the floor so that the leg that is moving never touches down keeping the tension in the working muscle, the glutes. Hold onto the cable and keep the body and back still, keeping the supporting leg slightly bent lift the leg up from the hips using the glutes and then lower under control without touching down.
Exercise 5 BOSU Bridge
This is a good starting point to activate and warm up your glutes. Place the BOSU upside down and put your feet flat on top. Make sure your bottom is quite close to the BOSU. Then dig your heels into the BOSU and lift your bottom off the floor clenching tightly and then slowly lower.
Exercise 6 Reverse Lunge off box
This is a tough exercise and your basic start would be to master a reverse stepping lunge on the floor. Once this is mastered you can progress to standing on the step and then stepping back and down, this gives you more range of movement and will work deeper into your glutes. Top Tip - Make sure you push back in with your front heel not your back leg.
Exercise 7 Frog Thrusts
This is probably my favorite glute finisher. Once you have trained the glutes and they are tired try this as a little finisher total 100reps. Place your hips on the edge of the box, you can can add a resistance band above your knees if you want to make it harder. As you push the legs inwards and up firing up the glutes you then lower them pushing them out and down keeping the heels together like frogs legs.
Exercise 8 Kettlebell swings
An all round great exercise for cardio, glutes, hamstrings and abs. Stand with the legs shoulder width apart, let the arms relax, throw the hips back by tipping them back then as you rise squeeze your glutes and brace your abs throwing the arms forward using the momentum from the hips and glutes to lift arms up.
Exercise 9 Pulsing Squats
Stand with your legs shoulder width sit the hips back and down into a squat position and then pulse up and down squeezing the bottom as you rise up and down. OUCH
Exercise 10 Reverse Cowgirl
Using the Abductor machine, lower into a squat position, then push the legs out as far as you can and then control them down not allowing the weights to touch.
If you train your glutes once a week there is no reason you cannot give yourself a peachy bum.
Give some of these exercises a try I promise you will notice a difference.
If you need any help or advice feel free to contact me on my website www.bethehealthiestyou.co.uk or my instagram katie_green_pt or facebook Katie Green PT. GOOD LUCK.