8 Best Exercises for Big Glutes. Do this and grow your butts!
Introduction
How to grow your butt/glutes? Well, the answer might seem obvious, but there’s actually more to it than just doing squats and lunges. Here’s some advice from experts on what the best exercise for big glutes actually is, as well as how you can implement it into your own routine to build the best booty possible!
1) Hip Thrust.
Engage your glutes with the hip thrust exercise. Begin by sitting on the floor with your upper back against a bench. Transition into a bridge position by driving through your heels and lifting your hips towards the ceiling. Squeeze your glutes at the top before lowering back down with control.
2) Squats.
Strengthen your lower body with squats. Stand with your feet shoulder-width apart, then lower your body by bending your knees and pushing your hips back. Transition smoothly into the squat position, ensuring your thighs are parallel to the ground. Push through your heels to return to the starting position.
3) Glute Bridge.
Activate your glutes effectively with glute bridges. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, forming a straight line from your shoulders to your knees. Transition between repetitions smoothly, focusing on squeezing your glutes at the top of each bridge.
4) Lying Leg Curls.
Target your hamstrings with lying leg curls. Lie face down on a leg curl machine and secure your ankles under the padded bar. Transition into the exercise by flexing your knees to lift the weighted bar towards your glutes. Lower the weight back down with control to complete one repetition.
5) Pistol Squats.
Enhance your lower body strength and balance with pistol squats. Stand on one leg and extend the other leg straight out in front of you. Transition into a squat by lowering your body as far as possible while keeping your raised leg off the ground. Push through your heel to return to the starting position.
6) Barbell Walking Lunges.
Build leg strength and stability with barbell walking lunges. Hold a barbell across your upper back and shoulders. Transition into a lunge by stepping forward with one leg and lowering your body until both knees are bent at a 90-degree angle. Push through your front heel to stand back up and continue walking forward, alternating legs with each step.
7) Seated Leg Curl Machine.
Isolate your hamstring muscles with the seated leg curl machine. Sit on the machine with your legs extended in front of you and the padded lever resting against your lower legs. Transition into the exercise by flexing your knees to curl the lever towards your glutes. Slowly return to the starting position to complete one repetition.
8) Leg Kickback.
Tone your glutes with leg kickbacks. Start on all fours with your hands under your shoulders and knees under your hips. Transition by lifting one leg straight back behind you while keeping it parallel to the ground. Squeeze your glutes at the top before lowering back down and repeating on the other leg.
Conclusion:
To conclude, there are many exercises that can be done to help build bigger glutes; however, based on research from various sources such as Muscle & Fitness magazine, Men’s Health Magazine, and Women’s Health Magazine, squats were deemed to be the best exercise for building bigger glutes.
Best Exercises for Big Glutes
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