Have a little ball that shakes up: the 5 best exercises with a bar for strong AND attractive glutes!

2024-11-13 16:00:00

Today we are going to introduce you to 5 barre exercises specially designed to target and strengthen your glutes, in other words, develop a little ball that turns upside down.

These movements will help you sculpt firm and toned buttocks, using only a barbell.

Whether you’re a beginner or advanced, these exercises can be incorporated into your routine to achieve impressive results.

1. Deadlift with Barbell

The deadlift is a classic exercise to strengthen the entire posterior chain, including the glutes.

Here’s how to optimize this exercise to target your glutes:

• Keep the weight on your heels : By focusing on your heels, you engage the glutes and hamstrings more.
• Hold the bar close to your shins : This helps keep the weight back and engage the posterior muscles.
• Push your hips back : By moving your hips back, you create tension in the glutes, which maximizes their activation.

How to do the exercise :

1. Stand with your feet hip-width apart, the bar in front of you.
2. Bend your hips and knees to grip the bar, keeping your back straight.
3. Lift the bar by pushing through your heels, keeping the bar close to your body.
4. Stand up completely, then go back down, controlling the movement.

2. Unilateral Deadlift

This exercise improves balance and targets each glute individually.

• Keep weight on the heel of the supporting foot.
• Point the toes of the back leg toward the floor : This keeps your hips closed and avoids strain on your lower back.
• Avoid turning your hips outward : Keep them aligned for optimal glute activation.

How to do the exercise :

1. Hold the bar with both hands in front of you.
2. Lean forward on one leg, extending the other leg back.
3. Lower the bar toward the floor while keeping your back straight.
4. Return to the starting position by contracting the buttocks of the supporting leg.

If you don’t have the balance to perform the exercise, do it in a B-stance with your back foot on the ground (just your toes).

3. Lunge with Bar

This lunge exercise will intensely work the glutes and quadriceps.

• Place the bar between your legsholding it with a balanced grip.
• Keep weight on the heel of your front foot.
• Keep your back straight and your chest high during the movement.

How to do the exercise :

1. Position yourself with one leg in front and the other behind, with the bar between your legs.
2. Lower down by bending your front knee, keeping your knee aligned with your ankle.
3. Push on the front heel to return to the initial position.
4. Repeat on the other side.

4. Hip Thrust with Bar

The hip thrust is excellent for isolating the glutes.

• Use a cushion or protection on the bar for comfort.
• Position the bar evenly across your hips.
• Engage your core to avoid arching your back.
• Push through heels and contract the glutes at the top of the movement.

How to do the exercise :

1. Sit on the floor with your upper back resting against a bench, the bar across your hips.
2. Bend your knees, feet flat on the floor.
3. Lift your hips toward the sky until your body forms a straight line from shoulders to knees.
4. Go back down, controlling the movement.

5. Landmine Barbell Squat

The squat in landmine allows an interesting variation of the traditional squat.

• Keep the bar close to the chest.
• Sit backwards keeping weight on heels.
• Feel the tension in the glutes before going back up.

How to do the exercise :

1. Place one end of the bar in a corner or special support (landmine).
2. Hold the other end in front of your chest.
3. Lower into a squat while keeping your back straight.
4. Push on your heels to return to standing by contracting your glutes.

Conclusion

These eight barre exercises are perfect for building strong, attractive glutes. You can incorporate them into your current routine or combine them to create a complete glute workout.

Tips to optimize your results :

• Focus on technique : Good execution is essential to target the glutes effectively.
• Use appropriate fillers : Start with a weight you can control and gradually increase.
• Listen to your body : If you do not feel the work in the glutes, adjust your position or technique according to the instructions provided.

Don’t hesitate to try these exercises and let us know what you think. For more routines and fitness tips, check out our other articles dedicated to lower and upper body workouts.

Stay motivated and continue training to achieve your fitness goals!

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sport-cat-date-updated">Updated by Quentin on:11/11/2024

Our articles to strengthen the glutes

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How can I ensure proper form ⁢while doing a⁣ unilateral glute bridge?

>⁢ Return to ⁤the starting⁤ position by pushing through ‍your heels.

6. Glute Bridge with⁢ Bar

The glute bridge is a​ fantastic exercise for targeting the‌ glutes while⁤ also​ engaging the hamstrings and ‌core.

• Place‍ your feet shoulder-width⁣ apart and flat on the floor.
• Keep your shoulders and upper⁤ back on the ground, allowing your hips to rise.
• Contract your glutes at the top for maximum engagement.

How‍ to do the exercise :

1. Lie⁣ on your back with your knees bent and feet flat on the ​floor, shoulder-width apart.
2. Position the barbell across your hips.
3. Lift‌ your hips off the ground until your body​ forms a straight line from your ⁤shoulders ‌to‍ knees.
4. Hold for a moment at the top, then lower back ​down.

7. Unilateral Glute Bridge

The unilateral glute bridge focuses on one side ‍at‌ a time, allowing ‌for greater engagement of each glute ⁣muscle.

• Keep the‍ other leg ​straight⁣ and lifted throughout the movement.
• Focus on squeezing ​the​ glute of the supporting leg as you lift ⁣your hips.
• Avoid arching⁢ your lower back—engage your core instead.

How to do the exercise :

1. Lie on your back with one​ knee⁤ bent and the foot flat on‌ the floor while the other leg is extended straight upward.
2. Position the​ barbell across your hips.
3. Lift your hips while pushing through the heel of the bent leg.
4. Lower your hips back to the ground and repeat for the desired number of repetitions, then switch legs.

8. Barbell Step-Up

The barbell step-up is an excellent exercise for working the ‌quads and ‌glutes while ‌also improving balance.

• Choose a bench or platform‌ that is knee-height or lower.
• Step‌ up ⁣with your heel to ensure proper activation of the glute.
• Control the descent to engage the muscles effectively on the way down.

How to do the exercise :

1. Stand in front of ⁤a bench⁣ or sturdy ​platform, holding​ the barbell across your upper back.
2. Step up onto the platform with one foot, pushing through the heel.
3. Bring the ‌other foot up to meet the leading ⁢foot‌ on the platform.
4. Step back ‌down and repeat, alternating feet.

Incorporating these ‌barbell exercises into your workout ⁤routine​ will help you build ‌strength and tone your buttocks effectively. Remember to maintain proper form and, if needed, start with ⁤lighter weights ⁣until you are comfortable with the movements.‌ Happy lifting!