Glute exercises

M

Megan

0
Hi All,
I was wondering if anyone could help me out with some good exercises to build muscle on my glutes (maximus, medius, and minimus). My bum is essentially flat and I would like to try and build up the area so that I can fill out the bottom half of my bikini a little better in the future.
I know squats and lunges are usually suggested, but are there any other types of exercises that are good for working the glutes in addition to these?
 
Romanian deadlifts, conventional deadlifts. exercises like that. Now, you can't just throw together a bunch of exercises that work the glutes, you have to do it reasonably. What is your program like?
 
Currently my program is as follows:
Legs:
Hamstring Curls (3 sets, 12 reps each)
Lunges (3 sets, 10 reps each)
Squats (3 sets, 15 reps each)

Chest:
Push-ups (3 sets, 12 reps each)
Chest Press (3 sets, 8 reps each @ 20 pounds)
Prone Flies (3 sets, 14 reps each @ 20 pounds)

Back:
Bent rows (3 sets, 15 reps each @ 15 pounds)
Dead lifts (3 sets, 15 reps each @ 20 pounds)

Shoulders:
Shoulder shrugs (3 sets, 20 reps each @ 20 pounds)

Arms:
Bicep curls (3 sets, 15 reps each @ 10 pounds)
Tricep extensions (3 sets, 15 reps @ 10 pounds)
Rear deltoid row (3 sets, 12 reps @ 10 pounds)

Abs:
Sit ups (3 sets, 20 reps each)
Bicycle (3 sets, 20 reps each)
Drop and catch (3 sets, 8 reps on first 2 sets and as many as I can on the 3rd set).
 
that is one workout? it is way too much.. here's a suggestion for how it could look like:
Monday:
Squat
romanian deadlift
bench press
bent over row

Wednesday:
deadlift
Lunges
DB bench press
bent over row

Friday:
you get the idea.
 
well firstly its the glute maximus that will make your bum look bigger, which includes powerfull extension of the thigh. The other two exercises are abductors and medial rotators, you could use a theraband for all these exercises.
 
No, sorry.. Not one work out, I just forgot to divide it up when I typed everything out.
I do a day one/day two (divided up pretty much how you mentioned), and have a day off in between each weight training session (i.e. monday is day one, wednesday is day two, friday is day one again..). Every weight training day starts with a twenty minute jog on the treadmill, and I finish each session off off with approximately twenty minutes on either a rowing machine or by spinning.
 
Just add in some vertical pushing/pulling and you're doing great!! You may throw in some lower rep days with HEAVY weight for good measure.
 
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