When we think about building glutes, it’s usually the classics that come to mind—like glute bridges, deadlifts, lunges, and the traditional squat. But there are a few exercises that aren’t as famous but can be a great addition to your lower body routine. Today, we want to share four exercises that are great for giving your glutes a serious workout next time you are working out at Rocky Mountain Flex Fitness!
Belt Squat using our Rogue Rhino Belt Squat or the Belt Squat Attachment
The belt squat is a game-changer for achieving better squat depth and effectively engaging your glutes in their more stretched position. By eliminating the load on your spine (axial load) and enabling a more upright posture, this exercise can allow a nice deep squat placing a direct emphasis on the glute muscles.
The belt squat is particularly beneficial for individuals dealing with lower back issues or injuries. By removing the load from the spine and distributing it across the hips, this exercise minimizes the stress on the lower back, making it an excellent alternative for those with lumbar spine discomfort. Additionally, the ability to maintain an upright posture while performing the belt squat not only lessens the risk of spinal compression but also enables a more natural movement pattern, ensuring a safer and more effective glute workout. Incorporating this exercise into your routine not only targets the glutes but also offers a way to work around potential back limitations, allowing for a comprehensive lower body workout.
Watch the video below to see how you can set up the belt squat attachment next time you’re in the gym. Additionally, we have a brand new Rogue Rhino belt squat machine that our members love.
Reverse Hyperextension on the Rogue Donkey Machine
The reverse hyperextension on the Rogue Donkey Machine is a fantastic exercise for isolating and targeting the glutes. It involves lifting your legs against resistance and engaging the posterior chain, including the glutes, hamstrings, and lower back. This movement effectively activates and strengthens the gluteal muscles while also enhancing overall hip extension, contributing to improved athletic performance and posture. Often on the more traditional 45 degree hyperextension bench, it can be very easy to over extend towards the top and use more lower back vs. glute. Doing the movement in the reverse can help eliminate that common error.
Another benefit of the reverse hyperextension is that it plays a vital role in injury prevention by building up the entire posterior chain. Strengthening these muscle groups collectively not only minimizes muscle imbalances but also improves overall functional strength. By incorporating this exercise into your workout routine, you’re not only focusing on gluteal strength but also creating a foundation for better athletic performance and reducing the likelihood of muscular injuries.
Sled Push with our Torque Tank M4 Sled
The Sled Push is a highly functional and intense exercise that engages multiple muscle groups, including the glutes. This exercise requires powerful hip extension while driving the sled forward, which heavily involves the gluteal muscles when under heavier resistance. It helps build strength, power, and endurance in the glutes, making it an excellent choice for developing lower body explosiveness and stamina.
The Sled Push using the Torque Tank M4 sled stands out not only for its glute-strengthening benefits but also for its ability to offer a well-rounded (🍑), full-body workout. Integrating this exercise into a workout routine not only improves lower body explosiveness and stamina but also enhances overall muscular strength, endurance, and cardiovascular health.
Looking for more turf exercises? Check out this list of turf exercises you can try next time you’re at RMFLEX.
Smith Machine Split Squat
The Smith Machine split squat is a dynamic exercise that targets the glutes, quadriceps, and hamstrings while enhancing stability and balance. This exercise involves placing one foot backward and the other foot forward, lowering down into a lunged position. You can also slightly elevate the front foot to allow a deeper lunge position. The Smith Machine provides stability, allowing for better focus on engaging the glutes and maintaining proper form throughout the movement. Because the Smith Machine helps stabilize the body you can play with having your front foot more forward and the trunk more upright than might normally feel comfortable doing with a free bar helping to place more emphasis on the back side. By emphasizing unilateral strength, this exercise helps correct muscle imbalances and strengthens each leg individually.
It also allows for greater depth in the squat motion, intensifying the glute engagement and contributing to overall lower body strength and stability. Incorporating Smith Machine split squats into your routine not only aids in glute activation but also promotes functional strength and mobility, essential for various daily activities and athletic performance.
In your pursuit of improving glute strength or size, remember that the journey is just as crucial as the destination. At Rocky Mountain Flex Fitness, our commitment extends beyond the gym floor. We’re dedicated to supporting you every step of the way, fostering a strong community where your health goals matter.
About Us
Rocky Mountain Flex Fitness has been a staple in Denver’s vibrant Baker neighborhood since November 2015. We recently revamped and expanded the gym space, which has almost doubled in size. Our 12,000 sq. ft. facility offers a wide range of cutting-edge equipment, including a spacious weight room and a 60-foot functional fitness turf area, ideal for slam ball exercises, sled pushes, and various functional training exercises.
We also have a newly designed group classroom space that will accommodate a variety of fitness classes in the near future. Currently, our members can join our free yoga classes every Monday, Wednesday, and Friday evenings. Our gym houses some of Denver’s best personal trainers who are passionate about guiding individuals of all fitness levels toward their health goals. At Rocky Mountain Flex, we believe in nurturing wellness that transcends aesthetics, prioritizing health, strength, and confidence as the cornerstones of a fulfilling fitness journey.
