Last Updated on April 16, 2023 by Patrick
Table of Contents
The Best Bench Glute Exercises For Beginners
What do heavy weightlifters and famous models have in common? They both recognize the importance of glutes and train them well!
In fact, one of the muscles that Men’s Health correctly categorizes as the powerhouse of the body is the posterior chain. You know, the muscles that help you lift your backpack quickly as you realize you’re late for work – or the muscle that activates when a mother needs to hurl a car to save her baby.
Naturally, you don’t want to be in dire situations constantly, but definitely want the assurance that the power is there in case you need it. That’s why today we’re going to be discussing how to train that powerhouse – specifically, your glutes.
Technically, anything you can purchase is an add-on requirement when it comes to training your glutes. While you can train without any weights – you can take your workouts to the next level by integrating them in. The only thing that you do require is a simple weight bench!
But for completeness sake, you can purchase the following types of equipment:
- Assorted Range of Dumbbells
- Resistance Bands (Especially great if you’re on a tight budget!)
- Yoga Ball
- Yoga Mat
And that’s it! No need to make things anymore complex.
Since, we’ve had a small discussion of the necessity of a weight bench but not of weights, I’ll include both types so that we cover all bases.
1. Barbell Hip Thrust
This one is no easy feat to accomplish, but it really trains your glutes well and it’s one of the best bench glute exercises for beginners.
First off, lie down with your upper back supported by the weight bench in such a fashion that you’re facing towards the sky (well, ceiling, but you get the point!).
Next, place the barbell against your lap so that you can grip the bar in a forward fashion.
Now, with your legs loosely placed at a 90 degree angle, thrust with all your strength *slowly*.
Once you can place your abs at a 180 degree angle (like a smooth table), bring that barbell back downwards.
As always, barbell exercises could take a turn for the worse – and with the hip thrust you’re placing it extremely close to some uhh… cherished areas.
Point is, if you need someone to spot you, don’t feel embarrassed to ask!
2. Walking Single Leg Romanian Deadlift
With a dumbbell in each hand, bend your knees a little so that you are arching forward a bit.
Now, slowly raise one of your legs backwards as your back transforms into a tabletop surface.
Bring back the raised leg and switch positions with the other leg.
As with any dumbbell exercise, you can increase the intensity by either lifting heavier weights or increasing the range of motion.
3. Side Lying Clam
Did you think we forgot about you folks with no weights?
Because the side-lying clam is great for training those glutes! In fact, we’ll go completely minimal and say that you don’t even need a weight bench for this (say, what?).
To start off, lie on the ground in a semi-fetal position (just make sure your feet and knees are on top of each other).
Place the hand that is closer to the floor at a 90 degree angle as best as possible. Then, place the other hand on your hip.
Now, you’ll want to raise your knee towards the ceiling as you push with your heel. You’ll feel the burn in your glutes and that’s the reason your second hand is there – to keep it stable.
Once you’ve opened up like a clam (hence the name), it’s time to go back down. Repeat this on the other side as well so that you don’t lopsided!
4. Glute Bridge
If you’ve ever wanted to pose like superman but felt that it would look awkward or embarrassing, then don’t fret. You can still replicate that feeling with the glute bridge.
First, lie on your stomach and relax your whole body. Then with your hands flying backwards and legs raised slightly above the ground – raise your body as much as possible only with the help of your glutes. No cheating with your elbows or legs!
You’ll feel a little uncomfortable at first, but once you feel the burn you know you’re doing it right.
Just remember, your legs aren’t completely straightened out here. They are raised a bit above your shoulder level and extend outward slightly.
5. Reverse Table Up
Believe it or not, we’ve all done this one as kids. With your hands and feet placed firmly on the floor, use your hips and thrust your hips to create a table form with your body. Hold for about 5 seconds and release.
In fact, if you remember, you probably used to extend beyond this as a kid but that’s a story for another time!
One thing that you need to remember is to keep the surface that you’re resting your hands and body on as comfortable as possible. You really don’t want to use a hard surface for this exercise (even a somewhat thick carpet is better than the cold hard floor) in case you need to make an emergency landing!
Bonus! Suspension Trainer Single Leg Glute Bridge
The astute among you might have realized that I included resistance bands in the potential equipment list. This exercise caters to you fine folks!
With your back placed firmly against a padded surface (mat/carpet) and your hands clasped at your sides so that your palms are facing the ground, place one leg on the resistance band tied to an upper surface on the wall.
Now, raise the *other* leg as you thrust your hips forward and come back down after your body is at an approximately 45 degree angle. Switch with the other leg once you complete the rep.
Well, well, well. Would you look at that? You’ve just gone and learnt about some awesome bench glute exercises for beginners that can help train your glutes – and you’ve got some variety too, with dumbbells, barbells and resistant bands at your side. Or if you want to go the no-weights route, you know where to start too!
Cause we both know that it’s better to sweat in training than to bleed in war, train hard amigo. You might just find that it pays off when the situation demands extreme power.
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Hey I’m Patrick!
I built my first home gym in 2012, when I decided I was tired of waiting in line for the squat rack and I started GGC in 2020 to help people find the info they need to improve their fitness and their lives.
I’m passionate about fitness, especially when it comes to working out at home. I’ve learned a lot over the years about what to do and what not to do, and my mission is to share that knowledge with the world!