Build & Sculpt Your Glutes Fast With Flywheel Training: Top 5 Exercises
Big shapely glutes have been coming in and out of vogue for centuries, as of late it’s become more than just a fitness goal – becoming a cultural phenomenon with the likes of Kim Kardashian fuelling what now seems to be almost every fitness influencer, the demand for big, round, sculpted glutes has skyrocketed. While some opt for surgery or extreme measures, the best way to achieve a strong, natural shape is through smart resistance training.
Over the past decade, glute training has exploded in popularity, driven by the rise of social media aesthetics, hip-hop culture, and fitness science. Exercises that focus on glute activation and hypertrophy, like hip thrusts, squats, and deadlifts, have become the gold standard for achieving a rounder, firmer backside.
Flywheel training offers a unique advantage by providing constant resistance throughout the entire movement, maximising muscle engagement for faster, more effective results. If you’re looking to build strong, sculpted glutes naturally, here are five of the best exercises you can do, complete with links to tutorials and embedded videos to guide you.
1. Romanian Deadlift
Glute and Hamstring Activation
The Romanian Deadlift is a powerhouse movement for targeting the glutes, hamstrings, and lower back. With flywheel resistance, the downward (eccentric) phase is just as challenging as the lift, leading to greater muscle activation. If you’re chasing the hourglass look, exercises like these are key to developing round, lifted glutes.
How to Perform:
Stand on the SpaceGym platform with feet hip-width apart.
Hold the flywheel bar or handle in front of your thighs.
Hinge at the hips, keeping your back straight, and lower the bar until you feel a deep stretch in your hamstrings.
Engage your glutes and drive your hips forward to return to standing.
Repeat for 8-12 reps.
PRO TIP...
If bulk is your goal, focus on explosive, fast reps until failure (ideally no more than 12).
If sculpting or toning is the goal, aim for 12-20 reps for each set.
2. Thruster
Full Lower Body Power
The Thruster is a dynamic movement that combines a squat with an overhead press, making it an excellent glute-focused compound exercise. Popular among fitness influencers, this move helps enhance lower-body definition while improving overall strength.
How to Perform:
Stand on the platform with feet shoulder-width apart.
Hold the bar or handles at shoulder level.
Squat down while keeping your chest up and knees tracking over your toes.
As you stand up, press the bar overhead in one explosive motion.
Lower back to the starting position and repeat.
3. Zercher Squat
Core Stability & Glute Strength
The Zercher Squat is an excellent glute, quad, and core developer. The front-loaded position increases core activation while allowing for deep squats that maximise glute engagement. If you’re after that tight and toned look, deep squats like these are essential.
How to Perform:
Hold the bar in the crook of your elbows, keeping your elbows close to your body.
Squat down while maintaining an upright torso.
Drive through your heels and extend your hips to stand back up.
Repeat for 10-12 reps.
Did You Know...
The gluteus maximus is the largest muscle in the body? Regularly training these is a great idea for overall fitness and well-being. Due to the amount of muscle tissue, it's the fastest way to kick your metabolism into action and benefit from days of extended calorie burn while your body recovers.
Better still, incorporating these major muscle groups in your workouts will quickly flood your bloodstream with those feel-good, stress-busting hormones.
4. Single-Leg Romanian Deadlift
Unilateral Glute Focus
The Single-Leg Romanian Deadlift takes the traditional Romanian Deadlift and adds a balance challenge, making it one of the best exercises for isolating the glutes and hamstrings while improving stability. This is a go-to move for building symmetry and sculpting the lower body.
How to Perform:
Stand on one leg while holding the flywheel handle.
Hinge at the hips and extend your free leg behind you for balance.
Lower the bar or handle until you feel a stretch in the standing leg’s hamstring.
Engage your glute to return to standing.
Repeat for 8-10 reps per leg.
5. Front Squat with Bar
Deep Glute Engagement & Strength
The Front Squat shifts the load to the front of your body, demanding greater core engagement while allowing for a deep squat that fully activates the glutes. If you want natural, well-rounded glutes without surgery, incorporating heavy front squats is a must.
How to Perform:
Hold the bar at shoulder height with elbows up.
Squat down, keeping your torso upright.
Drive through your heels and engage your glutes to return to standing.
Repeat for 10-12 reps.
Conclusion
The rise of curvier aesthetics has made glute training a top fitness goal for many. While celebrities like Kim Kardashian have popularised ultra-curvy proportions, the most effective way to sculpt natural, strong glutes is through consistent resistance training. Our SpaceGym Flywheel Trainer provides adaptive resistance, helping you achieve real results and fast.
💪 Try these exercises today and experience the power of flywheel training! Share your progress and tag us on social media!