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\n\t\t\t\t\t\t\tTable Of Contents\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t
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- Your Glute Exercise Cheat Sheet<\/a>
- Glute Exercises for Women That Target the Right Muscles<\/a>
- 1. Seated Hip Abduction Machine<\/a>
- 2. Bulgarian Split Squat<\/a>
- 3. Step-Up<\/a>
- 4. Single-Leg Sliding Hip Thrust<\/a>
- 5. Back Extension<\/a>
- 6. Lying Frog Pump<\/a>
- How to Make These Glute Exercises Easier or Harder<\/a><\/li><\/ul><\/li>
- Meet the Coach Behind These Glute Exercises<\/a>
- Why Lili\u2019s Coaching Approach Fits This Guide<\/a>
- How Lili Would Turn These Exercises Into a Simple Glute Workout<\/a><\/li><\/ul><\/li><\/ul><\/li>
- Why Some Glute Exercises Work Better Than Others\u00a0\u00a0<\/a>
- How Glute Training Differs From General Lower-Body Training<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/li>
- Final Thoughts<\/a>
- Sources<\/a>
- FAQ<\/a><\/ul><\/ul><\/ul><\/ol>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\n\n\n
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Your Glute Exercise Cheat Sheet<\/strong><\/h2>\n\n\n\n
Before you start, use this table as a quick reference to see what each of these glute exercises for women is designed to do and which ones may fit your goals best.<\/p>\n\n\n
<\/div><\/th> <\/th> <\/th> <\/th><\/tr><\/thead> <\/td> Best For <\/td> Main Glute Focus <\/td> Sets & Reps <\/td><\/tr> Seated Hip Abduction <\/td> Targeting the side glutes <\/td> Gluteus medius & minimus <\/td> 2\u20133 sets of 15\u201325 reps <\/td><\/tr> <\/td> Improving hip stability <\/td> <\/td> <\/td><\/tr> Bulgarian Split Squat <\/td> Building single-leg strength <\/td> Gluteus maximus & medius <\/td> 3\u20134 sets of 8\u201312 reps per side <\/td><\/tr> <\/td> Improving glute control <\/td> <\/td> <\/td><\/tr> Step-Up <\/td> Training glute strength <\/td> Gluteus maximus & medius <\/td> 3\u20134 sets of 8\u201310 reps per side <\/td><\/tr> <\/td> Improving balance & control <\/td> <\/td> <\/td><\/tr> Single-Leg Sliding Hip Thrust <\/td> Building control <\/td> Gluteus maximus <\/td> 2\u20133 sets of 8\u201312 reps per side <\/td><\/tr> <\/td> Helping each side work independently <\/td> <\/td> <\/td><\/tr> <\/td> Great if one side feels weaker <\/td> <\/td> <\/td><\/tr> Back Extension <\/td> Practicing hip extension <\/td> Gluteus maximus <\/td> 2\u20133 sets of 10\u201315 reps <\/td><\/tr> <\/td> Building a strong glute contraction <\/td> <\/td> <\/td><\/tr> Lying Frog Pump <\/td> Creating a focused glute burn <\/td> Gluteus maximus & minimus <\/td> 2\u20133 sets of 20\u201330 reps <\/td><\/tr> <\/td> Minimal joint stress <\/td> <\/td> <\/td><\/tr><\/tbody><\/table><\/div> - Final Thoughts<\/a>
- How Lili Would Turn These Exercises Into a Simple Glute Workout<\/a><\/li><\/ul><\/li><\/ul><\/li>
- 2. Bulgarian Split Squat<\/a>
- Glute Exercises for Women That Target the Right Muscles<\/a>
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