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Search for a ‘glute workout’ online, and you’ll see squats as a staple in most routines, whether it’s a standard squat, goblet squat, Bulgarian split squat, or sumo squat.
But what if we told you that you can build your glutes without doing any squats? We’ve discovered three trainer-approved exercises that can be the star of your next lower body workout.
This routine doesn’t require heavy gym equipment, but you’ll need a set of dumbbells, a Roman chair, and one of the best resistance bands to maximize the effectiveness of these exercises.
Designed by fitness trainer Lisa Lanceford, these exercises target the entire glute muscle group and help you build a stronger lower body. So, grab a yoga mat and get ready to enhance your lower body strength.
What is Lisa Lanceford’s three-move glute workout?
This routine features three key moves: dumbbell curtsy lunges, 45-degree back extensions, and lateral band walks. While Lanceford didn’t specifically program these exercises, you can use them as a standalone glute workout or include them in a broader lower body session.
Start with 10-12 reps of the dumbbell curtsy lunge, adjusting the weight based on your strength. Follow with 12-15 reps of back extensions on the Roman chair to really fire up your glutes. Finally, increase the intensity with 15-20 reps of resistance band lateral walks.
Check out the video below where Lanceford demonstrates each exercise. On Instagram, she explains the benefits of each move and details exactly which part of the glutes you’ll be targeting.
Starting with the dumbbell curtsy lunge, Lanceford explains that this move targets the gluteus maximus, particularly the lower portion of the glutes. Her key tip is to lunge slightly back while keeping your torso upright to maximize effectiveness.
Next, she moves on to the 45-degree back extension on the Roman chair, focusing on the gluteus maximus, the largest muscle in your legs. By rounding the top half of your back, you shift more emphasis onto the glutes rather than the lower back. To fully engage the muscles, she emphasizes the importance of squeezing your glutes at the top of the movement.
The final exercise in Lanceford’s glute-building routine is the lateral band walk, designed to target the gluteus medius, located at the top of your glutes. This exercise helps improve hip stability by stepping sideways and pushing against the resistance band.
Before diving into these exercises, prioritize safety by starting with lighter weights or lower resistance, ensuring proper form. As you become more comfortable, gradually increase the intensity, a method known as progressive overload. If you’re unsure about your technique, don’t hesitate to seek guidance from a professional.
