Peachy Keen: How to Build the Ultimate Butt Workout
Your glutes are the strongest group of muscles in the body and are essential for your day-to-day wellbeing. Your glutes enable you to walk, run and stand, as well as adopt a healthy posture and prevent injury.
Never underestimate the power of strong glutes for a healthy body. If you have lower back pain, for example, it could be a result of weak glute muscles.
Not sure how to get strong glutes? Training them regularly and eating a healthy balanced diet is the right way to build a strong and healthy body.
Read on for a butt workout that will have you building booty strength in no time.
This is one of the classic glute exercises that we all know and love (or hate) and is how to get a big butt. It’s one of the easiest ways to train all three glute muscles at once. For those who don’t know; your glutes are made up of three muscles:
- Gluteus maximus
- Gluteus Minimus
- Gluteus Medius
Squats also work your quadriceps, hamstrings, abductor muscles, calves, core muscles, and hip flexors. All-round, it is an excellent exercise for your whole lower body.
How to do a squat correctly:
- Stand with your feet hip-width apart
- Squeeze your abs and keep your back straight
- Slowly lower yourself down towards the floor until your thighs are parallel with it
- Make sure your knees don’t come forward over your toes
- You will feel your glutes and thighs working
- Stand back up as you exhale
Repeat the movement for 15-20 reps at least 5 times.
You can do tonnes of variations of a squat. For example, add a jump between each squat. You can squat while holding hand weights or a medicine ball over your head.
A push press is a squat where you raise the dumbells over your head as you stand up. It’s up to you! The options are endless.
Another classic way to build strength in the glutes is to lunge. There are many different types of lunge, from a static lunge to a walking lunge or jumping lunge.
Here’s how to do a basic forward lunge:
- Stand up straight with your feet hip-distance apart
- Engage your core
- Step one foot forward
- Bend the knee until it almost touches the floor
- Make sure your back leg stays straight, and the knee doesn’t come forwards over the ankle
- Hold your lunge for a few seconds
- Return to the neutral position the repeat
- Do 20 lunges on one leg, then repeat on the other side
You could also do a backward lunge where you send your foot backward and bend the knee towards the floor instead. Add dumbells to intensify the workout.
Bulgarian Split Squat
This is one of the more complex glutes movements, but it burns when done correctly!
For this one, you need weights. Here’s how to do it:
- Stand with feet hip-width apart
- Send on the leg back into a lunge position
- Keep the top of your foot flat to the floor
- Now you’re going to make a static up and down movement with the back leg
- Drive the movement from your glutes
- You want your back knee to almost brush the floor and then come halfway up before sending it back down again
- Never straighten the legs in this movement
- You can hold the position at the bottom for a few seconds to really feel the burn
This exercise is an incredible glute activation and helps build immense strength and stability in the muscles.
For this exercise, you ideally need to use a booty band. This exercise is great for glute activation and targeting the deeper glute muscles that are harder to activate through squats and lunges.
Here’s how to do it:
- Put the band around your thighs and lay on your side
- Support your head with your arm
- Bend your knees
- Lift the top leg up away from the bottom leg
- Keep your feet together
- Hold at the top and then return to the starting position slowly and with control
You can do it for 1 minute and then switch to the other leg for this exercise. Repeat 3-5 sets.
Another great exercise for glute activation and stabilizing your pelvis is a lower energy exercise but still challenging nonetheless.
Here’s how to do a glute bridge:
- Lay on your back
- Place your feet flat on the floor
- Slowly raise your hips away from the mat to be in line with your knees
- Squeeze your glutes at the top
- Slowly lower down to the floor
- Repeat for at least 20 rounds for 3-5 sets
For added intensity, hold some weights on your hips when you perform the movement.
How Often Should You Do a Killer Butt Workout?
You should train your glutes at least three times a week if you want to notice a difference in the strength and appearance of the muscles in your butt.
For best results, combine the above butt exercises as one workout or add them to your existing workout routine for maximum results. A personal trainer can help you come up with the right routine.
Build Your Glutes in No Time With a Big Booty Workout
When you combine all the above exercises, you’ll have a killer butt workout that gives you the booty of your dreams in a matter of weeks.
Just ensure you are executing the exercises correctly, as there isn’t any point in doing them if you don’t have the proper form. You can ask a fitness trainer to guide you if you’re not sure.
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