Genetics play a huge part to decide whether you will get a big butt. Therefore, a bum like Jennifer Lopez’s is next to impossible if you are not lucky enough to be born with it. However, you can still work hard toward the best (and biggest) your own special buttocks can be.
If you are doing squats everyday in hopes of a bigger looking butt, this blog will make you much more motivated. In fact, butt workouts don’t only help your backside look better in jeans but also offer a series of serious health perks. According to Quianna Camper, CPT, a trainer with RSP Nutrition: “Stronger glute muscles can help reduce the risk of injury, boost your metabolism, improve your athletic performance, and give the appearance of a lifted, rounder bum.”
Also note-worthy: Glutes gains are not the only outcome of butt building moves. You can do exercises that mainly target the glute muscles; however, the movements for stronger glutes such as multi-joint, multi-muscle movements are also going to strengthen your whole body. The reason is that all the muscles in the body work together — hence, a more toned butt can also mean gains for your entire body.
In this blog, we will help you know how to start working your glutes more. With six key exercises shared by Camper, you soon will be rewarded with a bigger butt and stronger glutes. Add these to your workout routine ASAP and be ready for some big surprises!
1. Glute Bridge
How to do it: Lie face up on the floor, with your knees bent, feet flat on the ground and hip-width apart. Extend your arms down by your sides with your palms down. Pressing your feet into the floor to lift your hips off the ground until your body creates a straight line from your knees to shoulders. Squeeze your glutes at the top and hold for a couple of seconds before easing back down. That’s a complete rep. Complete three sets, each set consists of 10 to 12 reps.
You can also add more weight by resting a barbell straight against your pelvis. To avoid the weight rolling down your body, put your hands on the bar right on either side of your hips. Complete the movement as shown in the photo before.
2. Jump squats
How to do it: Stand on your two feet shoulder-width apart. Breath in, engage your core, keep your chest up and then do a regular squat. Keep lowering your butt until your thighs are parallel with the floor. Then, exhale and explode into the air with as much power as you can, using your arms as necessary. Land with bent knees, lowering your body back into the squat position to complete one rep. Complete three sets of 12 to 20 reps.
3. Barbell Front Squat
How to do it: Begin with the barbell on the squat rack so that when you’re facing it, the bar hits you at chest height. Step towards the bar, place your fingertips under the barbell so that they’re just outside of your shoulders. Then, drive your elbows up until they’re parallel to the ground and lift barbell out of rack, stepping back. Get into squat position by keeping your chest up and core tight, bending at your hips and knees. Your feet should be hip-width apart and your toes are pointed out slightly.
Now, breathe in, draw your bellybutton to spine to engage core, then shift hips back and bend knees like you’re sitting back. When lowering, to keep chest up raised, actively press knees out, and elbows up. Continue squatting down until your hips are lower than your knees. Breathe out, straighten your hips and knees to drive up to the starting position, squeezing glutes at the top. That’s one complete rep. Try to complete four sets of 8 to 10 reps, resting two minutes between sets.
4. Dumbbell Walking Lunge
How to do it: Start with your feet shoulder-width apart and a dumbbell in each hand, arms straight and shoulders back and down. Engage core and step forward with your right leg, lowering down so that your knee is parallel to the floor in a lunge position. Drawing shoulders back away from your ears, press your right heel into the ground, extend the knee and push off with your left foot to return to the starting position. That’s one complete rep. Repeat on the left leg. Try to complete 4 sets of 12 total reps.
5. Hip Thrust
How to do it: Get started by seating with a barbell back of your shoulder-blades and a bench behind you. Your feet should be flat and slightly narrower than hips-width. With arms rested on bench of stability and feet rooted into the ground, drive your hips up lifting the bar until your trunk is parallel with the floor. Squeeze glutes at top before returning to the starting position. That’s one complete rep. Try to complete 3 sets of 8 to 10 reps.
Once you have the movement pattern down, add weight by laying a barbell across your hip crease. Load barbell so that you can do at least five “clean” reps in a row.
6. Good Morning
How to do it: Begin with two feet hip-width apart, barbell resting on your back hands holding it just outside of your shoulder blades. Elbows pointing towards the ground, pull the bar into your body, take a deep breath in and tighten your core. Then, hinge at your hips by bending at the waist and pressing glutes back. Continue pushing hips back until you feel a stretch in your hamstrings and your torso is at about 15 degrees above parallel. Exhale as you push your hips forward and return to the starting position, squeezing glutes at top. That’s one complete rep. Do three sets of 10 to 12 reps total.
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