Has your lack of physical activity made you feel a bit weak in the behind? No wonder – the muscles to suffer the most from a sedentary lifestyle are the glutes, which constitute the largest and most powerful muscle group in your body.
Here are some awesome exercises to help you build strong and beautiful glutes!
If you want great legs and a great ass, you want to take your squatting seriously.
There’s quite a bit that goes into a proper squat (this article will teach you what you need to know about proper form), but here are two key points that relate to butt building:
Squat deep – The deeper you squat, the more work your legs and butt have to do. I recommend either full squats or parallel squats, but not half squats.
Use a wider stance – Research shows that, when squatting with relatively heavy weights, a wide stance increases the amount of activation in the quadriceps and glutes.
If you’ve never done a hip thrust, meet your new best friend.
It’s awkward and embarrassing at first but it’s also the ultimate “secret weapon” for butt building that you’ll find it just about every fitness competitor’s routine.
There are tons of variations of hip thrusts that you can do but the barbell, band, and single-leg variations are what you want to focus on.
If I could only do one exercise every week it would be the deadlift. It trains everything in your body but your pressing muscles and builds a tremendous amount of whole body strength and power.
It’s particularly good for our purposes here because it heavily involves both the hamstrings and glutes. It also lends itself particularly well to heavy lifting, which is crucial for building muscle as efficiently as possible.
Like the squat, the deadlift is a fairly technical lift that takes some practice to master. And in case you’re wondering, research shows that conventional and sumo deadlifts are about equally effective for training the glutes so you can’t go wrong either way.
Of course, there are plenty other butt exercises to help you build those muscles you want, but in my opinion these are the best of all times. I recommend you to include these awesome and powerful exercises in your workouts, but always make sure you perform ’em in the proper way. Also, don’t forget to pay attention to what you’re eating and how much rest you get, if you want the best results.