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3 Best Glute Exercises

Staff Affitnity

Posted on August 15 2017

3 Best Glute Exercises:

If there’s anything you should know about Affitnity Ambassador Dana Tindal, it’s that she is a beast in the gym. She’s a winning NGA and WNBF bikini pro competitor and is only just beginning. Her rock solid work ethic and consistent dedication to fitness is why she’s the spotlight blogger this week on Affitnity. Here are her tips on how she earned her champion bikini booty:

 

 

By Dana Tindal

As a Bikini Competitor, a strong booty is a must!

Looking to build a stronger, rounder booty? Read on for my favorite go-to glute exercises!

First of all, Rome wasn’t built in a day ladies so patience and consistency are key! Also, no need to rush through an exercise -- slow and controlled movements to find and activate the muscles are extremely important. Lastly, don’t be afraid to lift heavy and be sure your diet is packed with healthy, balanced macros (protein, carbohydrates and fats).

 

 

My 3 favorite exercises:

Hip Thrusts - My go to for building my glutes. Be sure you are fully lengthening and driving down at the top through the squeeze. I like to switch things up by either doing a 5, 3 or 1 second hold.

Glute Extension - Do these on the 45 degree back extension machine. It targets both the glute and hamstrings. Keeping your chin tucked and spine neutral, initiate by pinching glutes together and driving them down (hinge at hip) to pull yourself up (stop at the end of your active glute range- remember neutral spine!), and then using your glute/hamstring slowly lower yourself back to start.

RDL (Romanian Deadlift) with glute focus - This is set up like a traditional RDL. The key is to hinge at the hip on the way back with a neutral spine, abs tight, weight in your heels and drive down into the ground using your glutes/hamstrings to push you back to starting position (neutral spine again, no using your back). Don't worry about the bar and how much it moves, it's not the driver in the exercise.

 

Here is an example of the Romanian Deadlift and Glute Extension in action!

 

 

 

-Dana Tindal, Bikini Pro.  Be sure to follow me on Instagram @dmtfit


Try these glute building exercises out and be sure to share in the comments what you thought!

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1 comment

  • Doina: August 27, 2017

    Great job!! These are some of my favorite exercises as well.

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