The reason why working out your glutes regularly is great for reducing body fat is because the gluteal group is the largest group of muscles on your body. So when they work, your other muscles MUST work.
Also, because they are the largest group of muscles, they require compound exercises like the squat and deadlift to train them rather than isolated exercises like a bicep curl.
And when you do compound exercises, your body is forced to recruit as many muscles and joints to start and finish the movement. So this in turn increases the physisiological load on your body increasing muscle gains, your metabolism and heart rate which in turn burns more calories and fat.
So below are our favourite glute exercises for a bodyweight workout as well as a workout with weights.
10min Workout from the video
1A. Bulgarian split squat - 20 sec work each leg
1B. Butterfly glute bridge with powerband around knee – 40 sec work
1C. Pop squats – 60 sec work
No rest, 4 rounds.
Exercises with weights
BB back squat - Try 5 reps x 5 sets; X0X0 tempo; 2 minute rest
BB sumo deadlift - Try 5 reps x 5 sets; X0X0 tempo; 2 minute rest
BB elevated glute bridge Try 10-15 reps x 3-4 sets; 30x1 tempo; 90 second rest
Once again this is our opinion. If you're a DIYPT member, add a comment below. We'd love to hear your favourite booty exercises.
Click here if you need the tempo explained.