Jeremy Ethier Reveals 3 Top Exercises for Perfect Glutes

Do you want to achieve the perfect glutes? According to one expert, you can do this with the help of just three types of exercises. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers who uses his science-backed training to help people lose weight and get into great shape. In a recent clip, he drops knowledge about what he learned using a $12,000 EMG machine “to find out what exercises best target each area of the glutes.”

In the caption, he elaborated. “I used an EMG machine to find out what glute exercises best target the lower glutes, upper glutes, and glute medius. Here are the results and here is a sample glute workout you can get started with right away,” he writes. We also asked our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, to weigh in on the glute-busting exercises.

Lower Glute Exercises

Shutterstock

“Let's start with the lower glutes. Two types of exercises activated this region the best,” says Ethier. “The first were lower body presses. These include barbell squats, split squats, and step-ups.” In the video, he demonstrates the exercises.

Deadlift Variations

Shutterstock

The second were different deadlift variations “like conventional and Romanian deadlifts for the upper glutes, cable kickbacks, and hip thrust,” says Ethier. “Both did a great job at activating this region.”

Upper Side Glute Exercises

Shutterstock

For the upper side glute, he recommends glute medius exercises “where the legs move laterally to the side,” he says. “These included lateral band walks, seated machine abductions, and curtsy lunges.” He recommends doing one to two exercises per category.

What Is an EMG Machine?

Shutterstock

What is an EMG machine anyway? According to Collingwood, the machine measures electrical activity to measure muscle response. Should you try it out? “No, the average person does not need this machine to test their muscles,” she says.

RELATED: 4 Secrets to Burning Belly Fat While You Sleep

Should You Try This Workout

jeremyethier/Instagram

If you want to grow your glutes, you should definitely try Ethier’s exercises. “This workout is great,” Collingwood says. “All of these exercises are excellent.”

💪🔥Body Booster: If you want to build up your glutes, make sure to choose exercises specific to the lower and upper glutes as well as the glute medius.

Do you want a great booty? You are going to have to work out for it, says Denise Austin. The fitness pro, 67, has been training clients for several decades and has the body of a woman half her age, so clearly she knows a thing or two about glute work. In a new social media post she shares a few of her go-to exercises to achieve her perky booty. “Look great from behind!! Give these three squat variations a try,” she writes in the Instagram post. “Here are three variations of a squat,” she says in the clip, “to lift and tighten your booty.”

Squat with Leg Left

The first one is a “squat with a leg lift,” she says. “This is a great way to reshape your bottom half. Squeeze your buttocks! Look great from behind!” In the caption she adds that “this works your legs and will really lift the booty!”

Side Squat

Shutterstock

The second exercise is a side squat. “Move to the side and up. Work those legs and tone your booty,” she says. “This one is great for what we call saddlebags, they will help to reshape your outer thighs,” she adds in the caption.

Related: Fitness Expert Gabby Dawn Allen’s Secrets to a Perfect Body

Plié Squat

Shutterstock

The third is a Plié squat. “Works your inner and outer thighs,” she says. “If you are over 50 and have knee issues, just go halfway,” she continues, reminding to “squeeze that buttocks. If you don’t squeeze it, no one else will!”

Why Squats Are Good

Shutterstock

Squats in general are a great move to add to your routine with a “multitude of benefits,” explains Kendra Gamble of HIT Fitness. They help “increase strength, size and power of quads (front part of legs), glutes (butt), hamstrings (back of legs), calves, adductors (inner thighs), tendons and ligaments, and lowers your chances of knee and ankle injuries.”

Related: I Stopped Doing These 3 Things and Lost 40 Pounds

Studies Have Found They Are One of the Most Impactful Exercises

Shutterstock

According to Harvard Health, squats “may be the most important exercise you do.” A study published in 2017 in Annals of Internal Medicine found a direct correlation between time spent sitting and a higher risk of early death. One of the best exercises to counteract the damage of sitting for excessive periods of time? Squating.

💪🔥Body Booster: Adding squats to your routine can make a huge difference. Try doing three sets of 10 during every workout session to build your booty. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.