We all know that big, round butts have made a resurgence in popularity in the last few years, thanks in no small part to social media and physique-envy. Where once people craved small booties like runway models and having a “big ass” was the worst insult one could muster, we’re now a society proud of some extra junk in our trunks.
And if you’re like many people who exercise regularly, on a quest for a plumper peach (and health and overall fitness, of course), then you aren’t alone.
But did you know that aside from filling out your pants easier, the advantages of having strong glutes are actually quite innumerable? For example, strong glutes can decrease your risk of injury in your knees, hamstrings, groin, and lower-back.
If you’re looking to up your “booty gains” and round and firm your butt, we’ve put together a list of the 5 best exercises to do just that with examples of strength training.
1. Squats
The benefits of squats are many, especially because they’re great for targeting all kinds of muscle groups. They’re especially effective, however, when it comes to rounding out and shaping your butt muscles.
There are plenty of variations of squats, but the barbell squat “allows you to hit the glutes and hamstrings with more volume…”
When you squat, you want to make sure you have proper squat technique, while focusing on your stance and always putting safety first.
Check out the video below to see how to do a squat:
If you’re looking for different kinds of squats, you can also try out the goblet squat and bottoms-up squat.
2. Hip Thrusts
While fun to do because they’re quite sexually suggestive, hip thrusts are a definite must when building your butt muscles. The barbell hip thrust, as demonstrated in the video below, involves sitting with a bench behind you and placing a weighted barbell across your hips.
These are also known as Bridge and Weighted Hip Extensions.
3. Lunges
Honestly, lunges are the exercise I hate the most but always leave my legs feeling the best afterward. Lunges focus heavily on your quads, but it’s your glutes that help you “return to a standing position.”
They’re fairly simple to execute, as you can see in this video below on how to properly squat.
But make sure you avoid a few common lunge mistakes, like the “tightrope lunge,” the “heel pop,” the “upper-body drop,” and more.
4. Deadlift
Referred to as “the king of mass gaining exercises” by Bodybuilding.com, I’d think that’s enough of a ringing endorsement to convince you to add deadlifts to your gym routine.
In fact, deadlifts aid in developing core strength because it assists your body “in almost every movement and position.” It’s also the best movement for developing strong glute muscles.
If you’re curious to try this exercise out, watch the video below to see how to properly do a barbell deadlift:
5. Bulgarian Split Squats
According to Bodybuilding.com, positioning is key when it comes down to how to do a Bulgarian split squat properly because the farther your front leg is in front of you, “the more emphasis you place on your glutes.”
Extra
Strength training is a vital part of any fitness routine. Why? It reduces fat, increases lean muscle mass, and burns calories more efficiently. According to Mayo Clinic, the benefits of strength training include developing strong bones, managing your weight and chronic conditions, and more.
Before you start, make sure you’re prepared and educated and that you understand the science and practice of strength training. Always speak to a doctor or fitness professional who can guide you and assist you in creating a strength training workout plan. For yourself, learn about how much weight is best for strength training, which strength training exercises are best, and anything else you might not be certain of.
Note: The tips in this article should not be taken as medical or professional advice. Always consult a doctor or fitness professional before engaging in any fitness activity.
This article was originally published on January 27, 2019.
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