8 Exercises For Building A Better Booty
No need for fancy exercises for building a booty! Most of the time, going back to basics is the best thing!
The key to building a butt is muscle development, progressive overload to be precise.
What does this mean?
It’s important to note that your butt won’t grow by just doing these exercises– you need to be progressing on them. And that means adding weight when you hit the top of the rep range you’re working in. E.g. if you’re working in the 6 to 8 rep range on the hip thrust and get 8 reps with 120 pounds, it’s time to move up to 130 pounds and then work with that new, heavier weight until you can thrust it for 8 reps, at which point you move up again, and on and on.
Also, it is important to mention, you need to also work on your legs, so your hamstrings and quadriceps will need to be included in your workout!!
Here are my top 8 exercises for building a better booty:
Deep Squats – the deeper you sink into your squat, the more your muscles have to work (hamstrings and glutes). The more they have to work, the more muscle you will build!
Sumo Squats – Using a wider stance than the traditional squat. This increases more activation in the glutes – yet again meaning more muscle building!
This exercise activates nearly every muscle in your body. The deadlift also comes in many variations and below are the best and my favourite for an awesome butt builder!
Romanian Deadlift – Not only a great activation movement for the glutes and hamstrings but also great for your lower back! Lower the bar by moving your butt back as far as you can and keeping just a slight bend at the knee.
Sumo Deadlift – again, using a wider stance than the traditional deadlift – this shortens the range of motion, which reduces a lot of force placed on the spine, but much harder on the quads, hamstrings, and glutes! Regardless of which variation you are doing, it is crucial that you continuously activate your glutes when pulling, by squeezing the glutes throughout the entire movement.
- Hip Thrusts
This movement is exactly the same as the Glute Bridge, except that your back is elevated, which will increase your range of motion and works on glute activation.
- Lunges, Reverse Lunges, Bulgarian Split Squat
All these exercises focus on your entire lower body. When continuously activating the glutes during these exercises, you are increasing the chances of building your glutes!