The internet seems to be loaded with an enormous amount of articles geared toward different workout goals. However, most of them contain only general pieces of information about the training of major muscle groups. Today we want to draw your attention to building a nice derriere. Squats are the best exercise for that purpose, but we’ll prove that you can add aesthetic roundness to your glutes even without those annoying squats.
Workout zone — a flat solid surface (like an exercise mat);
Targeted zones — the gluteal muscles;
Workout performance — as one complete workout: 10-15 repetitions and 3-4 sets for each exercise;
Workout frequency — 3 times per week;
Result: a toned and lifted butt, improved body alignment, and improved athletic performance.
1. STIFF LEG DEADLIFT
Basic deadlifts are considered to be one of the most effective types of exercise for shaping your butt. In fact, it forces a lot of your muscles to work simultaneously. Follow this deadlift pattern:
Stand with feet hip-width apart and evenly distribute weight on each foot. Hold a barbell or free weights in each hand and keep arms straight.
Squeeze your butt muscles.
Bend at your hips to lower your upper body.
Push your butt back and keep your back flat.
Your upper body should be almost parallel to the floor.
Finally, push through your heels to stand up straight. Repeat.
2. RESISTANCE BAND GLUTE KICKBACK
Glute kickbacks are bodyweight exercises that target the buttocks. Kneel on the floor. Wrap the resistance band around one foot and keep the other end under your knee.
With a flexed foot, toes pointing down toward the floor, extend and raise your left leg so your foot is higher than your butt.
Engage your abs as you slightly shift your weight to the side, but keep your butt steady.
Carefully bring the foot back and repeat.
3. GLUTE BRIDGE
When done properly, this simple yet effective exercise will help you feel how your glutes work in the movement.
Lay down on your mat and bend your knees.
Put your feet hip-distance apart but close to your butt.
Pressing on your heels, lift your hips off the mat, squeezing your glutes at the top.
Make a straight line from knees to shoulders.
Lower your hips back on the mat. Repeat.
4. STABILITY BALL HAMSTRING CURL
It’s a lower body exercise that targets your hamstrings, calves, and glutes. You can find a stability ball in any gym and use it for this exercise.
Lay on your back on a mat and place your feet on top of the ball.
Position your legs in such a way that only your heels are on the ball.
Raise your hips off of the mat, keeping your weight on the shoulder blades and your feet.
Pull the ball as close to yourself as possible by bending your knees. Squeeze your butt muscles. Pause for 2 seconds in this position.
Return to your starting position. Repeat.
5. LATERAL LEG RAISES
Side leg raises are a good glute workout you can do at home with just your bodyweight. It’s very simple to perform and most of us know its technique from school.
Get down on your hands and knees with your palms flat on the mat, shoulder-width apart.
Engage your abs, and slowly raise and straighten one leg up to the side until it’s in line with the hip. Hold for several seconds and return to the starting position. Repeat.
Don’t shift too much weight to the side and keep your back flat.
6. PLANK LEG RAISES
The following exercise will make your hip flexors and lower back work hard. Do it if you’re a beginner or as a warm-up before the main training.
Start in a high plank position with your feet hip-width apart.
Lift your leg, being careful not to arch your back, and hold for as long as you can. Lower leg. Repeat.
When you’re doing the leg lifts, hold your spine in a neutral position. Also, keep your head in line with your neck.
Exhale and squeeze the butt muscles as you lift one leg.
7. DUMBBELL REAR LUNGE
The main advantage of the reverse rear lunge is that you’re putting less stress on the knee joints.
For the starting position, stand with your body upright holding two dumbbells in your hands by your sides.
Step backward with one leg and lower your upper body down by bending the knee and hip of the supporting leg until the knee of rear leg is almost in contact with the floor. Make sure to keep your back straight. Maintain balance and don’t look down.
Make sure that you keep your front shin perpendicular to the ground. Don’t allow your knee to go farther than your toes.
Push up and go back to the starting position. Repeat
8. REVERSE PLANK HIP LIFT
The main targeted muscles are the abdominals, lower back, glutes, and triceps.
Begin in a reverse plank position with your back facing the floor. Put hands under your shoulders with fingers facing forwards.
Push your feet into the floor focusing on driving the heels down.
Keeping your arms straight, lift your hips off the floor and bring your body into a reverse plank, creating a straight line from your chest to your feet. Lower back down. Repeat.
Engage your glutes and back muscles to lift your hips up.
9. FIRE HYDRANT
Those who’ve mastered all the exercises mentioned above can perform the fire hydrant exercise and its advanced variations with a resistance band. It’s a single joint exercise that focuses on the gluteus muscles, as well as your core to stabilize your body.
Get down on your hands and knees with your palms flat on the mat, shoulder-width apart. This is your starting position.
Keep your back and neck straight and look forward. Keep your right knee at a 90-degree angle.
Holding your knee bent, raise one leg out to the side until your thigh is parallel to the floor. Keep your pelvis stable.
Then lower the leg to the starting position. Repeat. For an added challenge, wear a light resistance band around your ankles.
Remember, building a better butt takes time and dedication, plus make sure you follow a healthy diet! Do you know more effective ways to pump up your butt? Share them with us in the comments.