7 Booty Workouts That’ll Boost Your Glutes
We always hear how others, including ourselves, want to get into better shape. However, only 23% of Americans get enough exercise. Adults should get around 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week.
With the right amount of physical activity, you can get your body into shape in no time! Now the question remains: what booty workouts can get you a bigger butt? To build a larger butt, you’ll need to place a focus on several key glute exercises.
Continue reading our guide below for a list of some of the best exercises to help boost your glutes!
1. Glute Activation Exercises
Before jumping into heavy lifting, you first need to activate your glute muscles. Glute activation exercises are warm-ups that help heat up and strengthen your glute muscles so they can perform at their best. There are a few things you can do to switch your glutes on before training them.
Here are a couple of good glute activation exercises.
Glute Bridge and Single-Leg Glute Bridge
Lie on your back with your feet planted firmly on the ground (your knees will be bent). Drive down on your feet to raise your pelvis. Tuck under and squeeze your glutes before coming back down.
Single-let glute bridges are the same motion, but you hold one knee up against your chest while completing the exercise.
Lateral Banded Walk
For this glute activation exercise, you should place a resistance band around your legs just above your knees. Your legs should be slightly wider than your hips. Bend your knees and step to the left using your left leg.
Follow with your right leg and keep the motion going. Do several in one direction and then switch directions.
2. Deep Squats
Squatting low is a great way to build core strength and improve those glutes. There are also many variations of squats you can try. Air squats are a great way to warm up or practice squatting for beginners.
Once you’re ready to take things up a notch, you can then add dumbbells and barbells into your squat routine. Adding weight makes the exercise much more difficult and helps build those glute muscles. Remember to keep good form and squat deep for the best results.
3. Pulse Lunges
Start in your lunge position. Your back knee should be raised slightly off the ground. Your front knee should align over your toes.
Raise your legs a few inches, but not all the way. While doing this, be sure to keep both your core and leg muscles engaged. Lower your body back down and then repeat the pulse motion.
4. Hip Thrusts
Hip thrusts can be done with dumbbells or a barrel. To get started, you want to place your back on an exercise bench with your knees bent and your glutes on the floor. Place your weight horizontally across your hips.
The bench you use shouldn’t be higher than your knees. Your feet should be slightly wider than your hips. Your back should rest against the exercise bench.
Make sure the bench is placed up against something sturdy like a wall. Hold the bar to keep it steady but don’t lift it with your arms. Squeeze your glutes and use your hips to push the bar up.
Your core should remain tight and your chin should be slightly tucked in. Lower the bar back down and repeat.
5. Split Squats
You can also use an exercise bench to complete your split squats. Place one foot on the exercise bench with the front of your ankle resting on the edge of the bench. Your front foot should be planted firmly on the ground with your knee bent.
To target your glutes, you should keep a more narrow stance (keep your foot closer to you). Bring your back knee down while keeping your ankle on the bench and then bring your body back up. Doing this same exercise with your foot planted further away from your body will target your quads.
Take a few moments to test out different stances to ensure you’re comfortable and targeting the glutes correctly.
Deadlifts are a great way to work out multiple muscles, including your glutes. There are several different ways to conduct deadlifts as well. You can use dumbbells or a barbell.
When using the barbell, you’ll start with your feet shoulder-width apart. Place the barbell in front of you on the ground. Bend your knees to grab the bar.
Lift the bar up using your legs rather than your back or arms. Lower the barbell back down to the ground. Rest when the barbell is lifted.
Keep your torso in an upright position during the entire exercise.
7. Kettlebell Swing
To complete a kettlebell swing, you’ll stand with your feet shoulder-width apart. Place your kettlebell in front of you and bend your knees to pick it up using both hands. Knees should be slightly bent and your spine should stay aligned during this exercise.
Swing the kettlebell out by driving your pelvis forward. Swing the kettlebell to shoulder height. Drop the weight back down, letting it swing between your knees before repeating the motion.
These Booty Workouts Will Have Your Glutes on Fire
Are you ready to get into shape and build those glute muscles? Try out all of these booty workouts to start seeing the results you’re looking for! Then, be sure to check out Fitness CF.
We offer group fitness classes, personal training, weight loss solutions, and equipment for your own workout needs. Not sure if you’re ready to make the commitment? No problem!
Sign up for a free pass to try us for free today!