4 Glute Exercises for a Firm Bum
You can shape your bum with glute exercises just like your chest muscles or your biceps. So always remember that your muscles shape your body. You can increase muscle mass through training and thus largely determine your body shape yourself.
Which muscles do we have in the glutes and which glute exercises are really effective?
The large gluteal muscle (Musculus gluteus maximus)The Musculus gluteus maximus is a large-area muscle and therefore decisive for the shape of the glutes. If you want to achieve a firm bum, you need to train this muscle specifically.
Muscle functions
- Extension in the hip joint (main function)
- External rotation of the thigh
- Supports adduction and abduction of the thigh.
It lies beneath the large gluteal muscle, on the side of the upper rim of the pelvis. The Musculus gluteus medius therefore forms a functional unit with the Musculus gluteus minimus.
Muscle functions (not exhaustive)
- Abduction in the hip joint (they are the most important abductors)
- Stabilisation of the pelvis
Conclusion: For a firm bum, the large gluteal muscle is mainly decisive, as it is the most visible. Therefore, you should focus on the main muscle function (hip extension) of the large gluteal muscle in the glute exercises.
4 effective glute exercises
Exercise 1: Straight-leg deadlifts (Romanian Deadlifts)Starting position
- Position feet hip-width apart
- Toes parallel
- Legs are almost straight
- The barbell is held shoulder-width with straight arms at straight hips
- Look straight ahead
End position
- Upper body bent forward (back straight!) until the hamstrings are maximally stretched
- Legs stay almost straight
- Arms stay straight
Starting position
- Set the cable stack all the way down
- Stand on one leg in front of the cable and hold the handle
- Legs are parallel
- Keep your body stable
End position
- Leg extended backwards
- Pelvis stays level
- Upper body stays stable (do not lean forward)
Starting position
- Shoulder blades on the flat bench
- Barbell placed on the hips
- Your arms keep the barbell in the right position
- Glutes just above the floor
- Feet are positioned shoulder-width in front of the bench (knees at a right angle in the end position)
End position
- Extend hips fully (slight hyperextension is allowed)
- Knee joint at a right angle
Starting position
- Position feet shoulder-width apart
- Toes may point slightly outwards
- Back is straight (chest out, glutes out)
- Knees are slightly bent (approx. 145° angle)
- The barbell rests on the neck (squeeze shoulder blades together)
End position
- Bend knees as far as possible
- Push glutes back (chest out, glutes out)
- Keep your core stable
Have fun trying these glute exercises!
