6 Lower-Body Body Bar Exercises to Build Glutes

Posted by RitFit Sports on

Of course, if you're trying to do glutes exercises with weights, there are many kinds of equipment you can use, such as kettlebells and dumbbells. However, when it comes to building strength in an effective way, the body bar is your best friend. According to the American Council on Exercise, body bar exercises are one of the best ways to target large muscle groups. Also, when you hold the weighted body bar with both hands and recruit multiple muscles at once, the exercise bar helps you lift heavier with more control.

“No other equipment allows such dramatic improvements in overall strength. Start out using a weight you’re comfortable with, increase the load every week and watch your numbers fly up,” says personal trainer Tom Wright about how to exercise with a body bar efficiently.

You’ll find our six body bar exercises below. All of these body bar movements target your glutes, and when you practice these body bar exercises, you will also work several other muscles in your lower body and your core. With this fitness bar workout, you’re going to gain a fit body and increase the overall level of your health condition. Last but not least, you are going to get a boost of self-esteem. Get ready to burn out those muscles with these body bar exercises!

 

Exercises

  • Squat
  • Lunge
  • Deadlift
  • The Romanian Deadlift
  • Snatch
  • Good Morning

 

Instructions

Do 12 reps of each exercise.

Rest 15-30 seconds between each exercise.

You may go over the circuit for 2-3 times depending on your fitness level.

 

Squat

Muscle Worked:Quadriceps, hamstrings, glutes, abdominals, calves

 

Technique: Push your hips back and bend your knees into a squat and move your knees slightly to the sides. Squat until your quads are parallel to the ground. Drive with both heels to stand back up. 

 

Lunge

Muscle Worked:Quadriceps, gluteus maximus

 

Technique: Lift your left foot and step back two feet, land on the ball of your foot and hold the heel off the ground. Bend your knees until your right quad and left shin are parallel to the ground. To return to standing, push through the heel of your right foot.

 

Deadlift

Muscle Worked: Glutes, hamstrings, lats

 

Technique: Push your feet to the floor and stand up, pull the weight and keep your arms straight with you. Squeeze the abs and glutes and bring your hips forward. Reverse the motion slowly, bend your knees and push back your butt to lower the weight back to the ground.

 

The Romanian Deadlift (RDL)

Muscle Worked: Erector spinae, gluteus maximus, hamstrings, adductors

 

Technique: Stand with your feet and hold a body bar at your thigh level. Keep your back straight, bend your waist and sit back down on your hips to lower the bar.  Keep the bar close to your shins and lower as far as you can. Contract your glutes firmly and stand up.

 

Snatch

Muscle Worked: Core, quads, hamstrings, calves, glutes

 

Technique: Push back your hips and bend your knees with an overhand grip when you grab the body bar. Lift the body bar as high as possible and then slowly lower back to the starting point.

 

Good Morning

Muscle worked: Hamstrings, glutes, core, lower back

 

Technique: Stand straight, take a breath and hinge your hips forward, while keeping your back flat. Lean forward until your hamstrings feel a slight stretch, exhale and stand up straight.

 

Tips:

  • Choose the right amount of weight according to your fitness level. The RitFit Weighted Workout Body bar makes it easy for you to identify the weights due to the color-coded end caps.
  • Write down how much you can lift each week to keep track of your process, and progressively raise the weights by five percent until you can do more than three reps. The RitFit Weighted Workout Body bar offers sizes from 5 LB to 25 LB.

 

The RitFit Weighted Workout Body bars are steel bars covered with easy-grip rubber, which can be used in a variety of exercises including Pilates, aerobic training, yoga, strength training, etc. The high-quality bar’s core is made of heavy-duty steel and it is padded with soft foam for a more comfortable grip that won’t get sweaty as you exercise. 

 

 

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