All About That Bass: Top 6 Glute Exercises

No Treble

First of all, if you don’t think Meghan Trainor looked amazeballs in her gown at the Grammy’s last night, then you need to rethink your entire life.

Damn, girl. 

Second of all, “All About That Bass,” Trainor’s main pop hit this year, is pretty much my new anthem. Along with “Baby Got Back” and “Get Low,” “...Bass” gets me pumped before I get under that bar and try to hit a new PR on my squats.

Why? Because squats build dat wagon I’m draggin. They rev that motor in the back of my Honda. They create a shelf you could rest your freaking beer on.

...Squats make my butt bigger.

Look at this fine animated woman (cute animated hairdo!) with her muscles glowing red. Red muscles mean they’re being worked. Standing with the barbell on your shoulders works your calves, upper back and stabilizing muscles. But down in that proper 90° or greater squat, you got your hamstrings, your calves, your quads, and finally, your glutes.

But most of you probably knew that already, right? Maybe it’s just in my circle of friends (read: people in online bodybuilding forums), but it seems to be common knowledge nowadays that Squatz and Oatz make for nice buttocks. 

Perfect V-Day gift for your girl (or me). 

5 Other Glute Exercises

Maybe you’re not ready for squats but you still want to activate your glutes (I mean, who doesn’t?). Here are a few more options for you that don’t require a squat rack. Ya know, for those days the gymbros are using them for curls.

Single-leg glute bridge.

1. Single-leg glute bridge. The main thing to remember for this is to squeeze your butt as hard as you can the entire time you’re doing the movement. Do 15 reps on each side. If this is too easy, add a weighted plate on top of your hips.

2. Hip thrusts. These are a bit intimidating, not because they’re super difficult, but because you’re going to be thrusting in a public gym. But get over it, because these are AMAZING for your glutes. Take a look at this video to learn how to do it, or just to look at how cute this guy is. Your choice. 

Weighed Hip Thrusts.

He demonstrates without a barbell weight on his hips, but as you can see in the picture, that’s normally how it’s done. Start with bodyweight thrusts and move up to weights as you get stronger.

3. Barbell side lunge. 10-15 reps each side. Video explanation: (https://www.youtube.com/watch?v=_8jyjFeXeok).

4.  Dumbbell step ups. These really get my butt burning. 10-15 reps each side, and make sure your motions are slow and in control. Don’t jump up and down. Be focusing on your glute activation the entire time.

Dumbbell step ups.

5. Romanian deadlifts.

Romanian deadlifts.

A variation on the traditional deadlift, you don’t bend your knees too much or move vertically in this movement. Rather, you begin at the top of the movement, slightly bend your knees, bend at the waist while pushing your butt back, and lower the barbell until it hits your shins. Push your hips forward, keeping your back straight, to pop back up to the starting position.

Use these 5 exercises (plus squats!), and soon enough you’ll have a derriere worthy of Sir Mix-A-Lot’s rhymes.

Lift.Eat.Love.Sleep. 

TOTALLY SHAMELESS PLUG. Do you need a writer or proofreader, for anything from business blogs to college admissions essays, or know someone with their own business who might need a blog? Check out my freelance business' website: KatherineHajzer.com.  Thank you!