Build Your Glutes With 20 BIG BOOTY- Approved Butt Workouts.
Exercises for a bigger, rounderbutt.
How to Do a Weighted Glute Bridge:
- Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this counts as one rep.
How to Do a Bulgarian Split Squat:
- Grab a pair of 10-pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground. Keep your back straight and core tight, and avoid hunching forward.
- Press your right heel into the ground to straighten your right knee.
- This counts as one rep.
How to Do a Single-Leg Deadlift With Kettlebell:
- Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
- Keeping your back flat and abs pulled in toward your spine, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back and don't let your shoulder sink toward the ground. Lower down until you feel a stretch in the back of your right leg.
- With your back straight, push through your right heel to return upright, coming to your starting position.
- This counts as one rep. Maximize this move by keeping your left foot off the ground as you go through your repetitions.
How to Do a Barbell Hip Thrust:
- Sitting on the floor with your legs extended, rest your back against a stable bench.
- Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
- Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
- With control, lower back down to the ground.
- This counts as one rep.
How to Do a Single-Leg Squat:
- Stand with your feet hip-distance apart and raise your right leg, flexing your right ankle to point your toe toward the ceiling.
- Lower your body while keeping your right leg raised (a squat with one leg). Keep your knees behind your toes and your heel pushing firmly into the floor. Make sure to activate your core by pulling your abs in toward your spine throughout the movement.
- Hold and then return to standing.
- This counts as one rep.
- You can use a bench to squat/sit on to work your way toward doing the single-leg squat if needed.
How to Do a Cable Pull Through:
- Set the pulley low on the cable stack machine.
- Use the rope or V attachment, as this makes it easier to pull through your legs.
- Inhale, then hinge at the hips, keeping a flat back with your chest up.
- Once you reach the bottom, exhale and push through with your hips to return to the standing position.
- This counts as one rep.
How to Do a Lying Hamstring Curl:
- Start by lying flat on your back with an exercise ball under your heels.
- Lift your hips a few inches off the ground. This is your starting position, and you'll keep your hips off the ground through the entire exercise.
- Flex your feet and dig your heels into the ball. Place your arms straight out to your side for support — don't use them, though; they are just for support.
- Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don't thrust them toward the ceiling as you do the move.
- Slowly return to the start position (straighter legs, hips bridged).
- This counts as one rep.
How to Do a Step-Up:
- Stand in front of a stool or low, stable bench and place your left foot in the center of the stool.
- Push through your left heel to step up onto the stool. Bring your right knee forward and up. Keep your back flat and your abs pulled in toward your spine.
- Lower yourself back to the floor, right foot first, then left foot. Make sure both feet land quietly.
- Switch legs and repeat.
- This counts as one rep.
How to Do a Lateral Band Walk:
- Place a resistance band just below your knees.
- Begin standing with your feet directly underneath your hips, and squat about halfway down.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Actively resist the pull of the exercise band as you bring your left leg slowly toward your right, returning to the starting position.
- This counts as one rep. Make sure to do equal reps in both directions.
How to Do a Dumbbell Walking Lunge:
- Stand upright, feet together, with 10-pound dumbbells at your side.
- Take a controlled step forward with your left leg. As you set your left foot down, lower your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle. Keep your back flat and core tight, making sure not to hunch over your front leg.
- Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side.
- This counts as one rep.
How to Do Lunges on a Ball:
- Place the top of your left foot on the ball. Keep your right knee soft — do not lock your standing knee.
- Reach your arms forward at shoulder height. If balancing in this position is too challenging, open your arms out to the sides. Inhale to prepare.
- Exhale and actively pull your abs toward your spine. Bend your right knee, engage your right glute, and lunge. The ball will move back and your shin will move to top of the ball. Make sure your right knee doesn't move beyond your toes.
- Inhale to straighten your front leg.
- This counts as one rep.
How to Do a Deadlift:
- Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly bend forward from your hips, not your waist. Lower the weights as far down as possible without rounding your back, which should remain straight, or hunching your shoulders. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
- Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
- This counts as one rep.
How to Do a Single-Leg Bridge Kick:
- Lie on your back and place your hands on the floor by your sides. Bend your right leg, placing your right foot about a foot away fro your butt. Lift your left leg a few inches off the ground, flexing your foot so your toes point to the ceiling. This is your starting position.
- Pressing your right heel into the floor and tighten your core as you lift your pelvis up, until your hips are in line with your torso. Keep your body in a stiff bridge position, not arching or slumping your back.
- Slowly lower your body to the floor.
- This counts as one rep.
How to Do a Hex Bar Deadlift:
- Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
- Stand in the center of the hex bar with your feet hip-width apart.
- Bend at your hips and knees as you grab the handles of the hex bar, keeping your back flat and core pulled in tight. Raise your hips up slightly to create tension in the back of your legs (your hamstrings will feel tight).
- Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
- Squeeze your glutes at the top of the lift to ensure you get full hip extension.
- Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest lifted and open, and your back flat.
- This counts as one rep.
How to Do a Weighted Donkey Kick:
- Start on all fours, with your shoulders over your wrists and your hips over your knees. Place a dumbbell in the crease of your right knee, lifting your right foot off the ground to keep the dumbbell in place. This is your starting position.
- Keeping your right knee bent at a 90-degree angle and your back straight, lift your right leg up until you feel your right glute engage.
- Flex your foot and slowly pulse your foot toward the ceiling by squeezing your glute. Do not move your torso at all — the motion is just in the hip joint. Keep your core tight and avoid shifting your weight towards your left leg. Keep equal weight in your left knee and right hand.
- This counts as one rep.
How to Do a Fire Hydrant:
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Keep your right knee at a 90-degree angle as you slowly raise your leg to the right until it is parallel to the ground. Avoid lifting your right hip, as you should keep both hips squared toward the floor. Keep your core tight and avoid shifting your weight towards the left as you raise your right leg; your weight should stay evenly distributed in the center of your body.
- With control, lower your right leg back to the ground.
- This counts as one rep.
How to Do a Goblet Squat:
- Stand with your feet wider than shoulder-width, with your toes pointed slightly out. Hold a dumbbell at chest level with both hands.
- Keeping your back flat and core tight, bend your knees and lower your body like you're sitting on a chair, lowering until your thighs are parallel to the floor and your elbows touch your knees. Your knees shouldn't go past your toes.
- Push through heels to return to a standing position. Squeeze your glutes at the top.
- This counts as one rep
How to Do a Banded Booty Kick:
- Start on your hands and knees, holding on to both ends of a long resistance band, one end in each hand. Place the center of the band around the sole of your left foot.
- Lower your elbows to the ground, keeping your back straight and core tight.
- Hold the band firmly, pull your abs toward your spine, and extend your left leg straight behind you, pushing against the resistance. Keep your torso still and back flat, not allowing it to hunch or arch.
- Draw your left knee forward until it's back in line with your right knee, but don't let it touch the ground.
- This counts as one rep.
How to Do a Hamstring Curl:
- Start by lying face down on the hamstring curl machine. The pad of the machine should be on the back of your legs, near the bottom of your calves.
- Keeping your body flat on the bench, lightly grasp the handles near the front to stabilize your upper body. Keep your core tight as you bend your knees to bring your heels toward your glutes, stopping once your knees have reached a 90 degree angle. Hold for one second.
- Slowly lower down for three seconds.
- This counts as one rep.
How to Do a Air Squat:
- A) Standing with feet hip-width apart hinge at the knees to come into a squat position – making sure your knees track in line with your toes and you can see your toes at all times.
- B) With the weight in your heels push back up to standing, squeezing your glutes at the top..
- Slowly lower down and hold for three seconds.
- This counts as one rep.
Why are strong glutes important?
Working on your buns is important for several reasons. They help with the following:
- Power
- Good posture
- Stability
- Strength
- Mitigating effects of tight hip flexors
- Mitigating effects of "butt amnesia" (when your glutes don't switch on, causing your lower back, hips, knees, and even your ankles to take the extra load)
Can you really make your butt bigger with booty exercises?
Sure thing. 'It's possible to "grow" this area of your body by using your workout to activate and engage particular muscles, which will make your bum stronger, firmer and have a more shapely appearance,'of the peach emoji.
So, what type of exercise gets a rounded rear? 'GluteStrength training, in particular, will help you get a big bum. There are three main muscles you should be targeting:
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
'The gluteus maximus is the biggest muscle in the bum area, and the one responsible for making your bum "pop" forInstagram selfies.
'The gluteus medius is smaller and situated higher up and towards the sides of your bum, and is attached to the ligaments in your hip joint. Finally, there's the gluteus minimus, situated underneath the gluteus maximus, which works alongside the gluteus medius to help stabilise the hip.'
If you want a big bum that's as strong as it is sculpted you need to be working all three muscles, which is where we can help.
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