If you're looking to lift and sculpt your glutes, focusing on your lower glutes is key. While many people focus on the upper glutes for that rounded look, the lower glutes give your bum that lifted, firm appearance. To get the best results, you'll want to combine targeted lower glute exercises with the right gear, such as scrunch bum leggings or scrunch bum shorts, to ensure comfort and style during your workouts. This guide will walk you through the best lower glute exercises, as well as offer tips on how to maximize your results.
Why Target Your Lower Glutes?
The lower glutes, also known as the gluteus maximus, play an essential role in giving your bum that lifted and toned look. Neglecting this area can lead to an unbalanced shape, which is why lower glute workouts are a must if you’re after a well-defined backside. When performing these exercises, opting for scrunch leggings or scrunch shorts can enhance your comfort while also highlighting your progress by providing a sculpted, seamless look.
Best Exercises for Lower Glutes
1. Hip Thrusts
Hip thrusts are one of the most effective exercises for building the lower glutes. To maximise results, ensure your hips are fully extended at the top and squeeze your glutes for a few seconds before lowering. For added resistance, try using a barbell or resistance band.
2. Bulgarian Split Squats
Bulgarian split squats are another killer move that targets the glutes, particularly the lower region. Place one foot on a bench behind you and lower your body until your front thigh is parallel to the ground. Push through your heel to return to the starting position. For this exercise, we would recommend wearing a cross back bra and scrunch bum shorts to give you full mobility and support while staying stylish.
3. Romanian Deadlifts
Romanian deadlifts target both the lower glutes and hamstrings. Stand with your feet hip-width apart, hold a barbell or dumbbells in front of your thighs, and slowly lower the weight down your legs while keeping your back straight. Focus on feeling the stretch in your hamstrings as you lower and squeeze your glutes at the top. Opting for scrunch leggings or bum scrunch shorts ensures you stay comfortable during this exercise, all while helping to enhance the shape of your glutes.
4. Step-Ups
Step-ups are a simple but powerful lower glute exercise. Step onto a bench or elevated surface, driving through your heel to lift your body. Lower back down and repeat. This move not only lifts and tones the glutes but also improves balance and coordination. To get the most out of this exercise, we suggest choosing scrunch bum leggings or scrunch shorts. Pair them with a cross back bra for the perfect blend of style and support.
5. Cable Kickbacks
Cable kickbacks isolate the glutes and are a fantastic finisher for your lower glute routine. Attach an ankle strap to a cable machine, stand facing forward, and kick your leg back while maintaining a slight bend in your knee. Squeeze your glutes at the top before returning to the starting position.
Tips for Maximizing Your Results
- Consistency is Key: Aim to hit your lower glutes 2-3 times per week for noticeable results.
- Progressive Overload: Gradually increase the weight or reps to continually challenge your glutes.
- Wear the Right Gear: Choosing high-quality scrunch bum leggings or scrunch shorts provides both support and confidence during your workouts. Pairing them with a sports bra or seamless top would not only add comfort but also ensure a secure fit while moving through intense exercises.
Why the Right Gear Matters
Investing in the right workout gear isn’t just about looking good – it's about feeling confident and supported throughout your session. Träna’s scrunch bum leggings and scrunch bum shorts are designed to accentuate your natural shape, giving your glutes a lifted and defined look. For upper body support, we recommend Träna’s cross back bra or seamless top to ensure you’re fully supported and ready to take on any workout with confidence.
By incorporating these targeted exercises into your routine and pairing them with the best gear, you'll be well on your way to a lifted, toned, and sculpted lower glute region. Stay consistent, increase your resistance gradually, and watch your progress transform over time.