Want to Build a Better Booty?
Here are 5 of the best muscle-building exercises for your GLUTES
Let's cut to the chase; It’s now all about the ‘booty’! It appears that a bootylicious booty is essential to a good physique for celebrities and also for your everyday woman. Everyone seems to want a great butt. Photos of women’s backside are flooding social media with everyone now trying to achieve the best butt they can gain. The important thing though, is focusing on the best butt you can gain, as we are all built differently and genetics plays a huge part in how your behind looks.
How do you achieve this? Well, it can only be achieved with weight training. Running and other forms of cardio is not going to build your glutes the way you want it. What you need to do is grab some heavy weights and target the glutes properly!
Exercise 1: Squats
Squats are fantastic because they work your legs, butt and abs. To get the most out of your squats, ensure that you squat as low as possible, so that it hits your butt and not just your legs. Squat until you are below parallel. Get as low as possible so that the emphasis is on your glutes and hamstrings. Keep your legs shoulder-width apart (or wider) and your toes pointed slightly out.
Remember, your glutes is a big muscle group and it needs rest in order to grow. Hit that muscle well with heavy weights twice a week and it will grow (3 times a week max).
Minimum 3 sets x 12 - 15
Exercise 2: Weighted Walking Lunges
With your arms at your sides and a dumbbell in each hand (try to make it a minimum of 5kg in each hand), step forward. Lunge and step forward with the next leg, lunging with each step. Lunge low and ensure that your front knee never extends past your toes.
This is great for you legs, your butt, abs and will get your heart rate up, giving you a good cardiovascular workout.
Minimum 3 sets x12 on each leg
Exercise 3: Stiff-Legged Deadlifts
The deadlift is the king of exercises for the posterior chain (back of your body). If you’re learning to deadlift, take your time to perfect your technique. You’ll only get the full benefits of this exercise if you’re performing it correctly. To do these properly and take the focus off your lower back, push your hips back as far as you can until you feel a deep stretch in your hamstrings. Feet shoulder width apart.
Keep the bar as close to your legs as you can. Keep your back straight. Go down as low as you can while feeling a deep stretch, and then come back up. Don't let your lower back round. To work your glutes fully in a deadlift, squeeze them as hard as you can as you stand up tall.
Minimum 3 sets of 12
Exercise 4: Glute bridge
To do these, rest your upper back on the floor and place your feet hip-width apart, with your knees bent at 90 degrees, so that your body forms a straight line from your shoulders to your knees. Squeeze your glutes and lower your hips – that’s your starting position. Then lift your hips to return to the top, pausing for 3 seconds before slowly lowering down. To get maximum effect, rest some weights on your hips.
Minimum 3 sets of 10 on each leg
Exercise 5: Barbell Hip Thrusts
Hip thrusts activate and builds the upper glutes to a much greater extent than squats, and even to a greater extent than deadlifts and just targets another part of the glutes.
Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keep your knees stable, raise the barbell by extending your hips, and push your hips upward whilst squeezing your glutes.
Raise your hips until your body forms a straight line from your shoulders to your knees, then slowly lower back to the ground. Remember to squeeze your glutes at the top.
Minimum 3 sets of 8