Building a Booty Workout
Cable Pull Through
This method is similar to the kettlebell swing (above), but you'll need to utilise it if your gym offers one. with your feet just wider than hip width apart and the cable just above knee height, walk the wire out between your legs. then, like the kb swing, hinge at the hips, bend back, and imagine a bolt of lightning in your butt as you surge forward and pull the cable between your legs, squeezing your glute.
it's definitely too heavy if you're stumbling all the time; you want to be able to do some good repetitions without falling over! three sets of 15 should be the goal, with the number of sets progressively increasing to 20.
The conventional deadlift is a full-body workout that includes glute training. Your glutes are the movement's major driving power, and you won't be able to stand all the way up if you don't clench them hard at the top. If you're a beginning lifter, consider arching your back instead of clenching your glutes at the peak of each rep to get the most out of the action.
When done correctly, the hip thrust is one of the few exercises that isolates the glutes. it's also one of the few leg workouts that allows you to quickly recover between sessions. leg workouts are mostly multi-joint activities that might leave you sore for a day or two. in contrast, a properly executed hip thrust isolates the glutes and may be performed 3 to 4 times per week, depending on the rest of your workout. the key to a successful hip thrust is to press your glutes hard at the peak of each rep while maintaining your abdominal firm. maintain a straight back.
While holding a dumbbell in each hand and standing tall with your core firm and shoulders up back and down, take a step backwards with one leg, lowering your knee to the ground. Then get back on your feet. Start with your bodyweight and work your way up to 12 or 14 kg if you've never done lunges before.
For pure, explosive hip extension, the kettlebell swing may be the ideal motion. Each rep will have you sliding your hips (and butt) backwards, then bursting forward and squeezing your glutes ferociously at the top if you learn how to execute it right. It's a powerful, explosive, and sudden workout that develops hip extension and glute power and may be done on the field or in sports.
Yes, this is an arm motion, but you won't be able to perform half of these glute-building lifts if you don't work on your arms. Begin by tossing the dumbbells in the air over your chest while reclining back on a weights bench, one in each hand. Then gently lower them until your elbows and upper arms are parallel to the floor and at shoulder height. You're effectively moving from a letter A to a letter A, lowering your arms, and then returning to an A. I was up to 12kg after six weeks, with a peak of 14kg on a rare great day. Make three six-piece sets.
The goblet squat is an excellent anterior loaded squat variation that virtually anybody can do. As a consequence, it's a great exercise for beginners who want to target their glutes with a squat variation that doesn't require any equipment.
Pull the dumbbells down towards your standing foot while hinged at the hips for three counts. Do a quick 'Bend and Snap' in the style of Elle Woods, quickly recovering to standing with the aid of a glute-clench. Three ten-piece sets should sufficient. I was up to 12kg after six weeks, with a peak of 14kg on a rare great day. Three ten-piece sets should sufficient. Pull the dumbbells down towards your standing foot while hinged at the hips for three counts. Do a quick 'Bend and Snap' in the style of Elle Woods, quickly recovering to standing with the aid of a glute-clench. Three ten-piece sets should sufficient. I was up to 12kg after six weeks, with a peak of 14kg on a rare great day.Three ten-piece sets should sufficient.
The Cossack squat is a great unilateral lateral squat variation that will challenge your strength and mobility. This variant is great for targeting the glutes because as you go deeper in the squat, the glutes will have to hold the pelvis before extending to finish the rep.
This is the hardest of the exercises, but it's a great all-around workout, especially for the glutes! We recommend learning this with a personal trainer, even if you've done a barbell deadlift before. I started with 10 kilogrammes on either end, split into four groups of six kg apiece. While standing in the middle of the bar, get a firm hold on each handle. The space between your feet should be somewhat more than the breadth of your hips. Squat until your bum is as far back and down as it will go; if you go any further, you should feel like you'll fall backwards. Your toes should almost rise off the ground, and your whole weight should be supported by your heels. Take a big breath in and straighten the bar until it feels ready to leave the ground (this will activate your shoulder and back muscles and prevent you from snatching it up too quickly). Engage your glutes and descend the bar to the ground at the apex.
Bulgarian Split Squat
A fantastic glute workout is the Bulgarian split squat. To focus on the glutes, make sure your front shin is perpendicular to the ground and that our knee does not move past your foot. If you move your knee forward, the motion becomes more quad-powered. When you're standing, focus on clenching your glutes.
While resting flat on an exercise mats, bring your feet in towards your buttocks, then let your knees fall outwards. the soles of your feet should be in contact, and your knees should be as low as feasible. from here, push up and down with your glutes, bringing your bum up and down. these may be done rapidly in succession; aim for three sets of 20 repetitions each.
Because it works your glutes in two directions, the split squat is a terrific way to get started with unilateral leg training. First and foremost, your glutes will aid in the stabilisation of your body when you're in the bottom position. Your glutes will also assist you in standing up. Keep your hips and shoulders square at the top, which is an underestimated glute challenge.
Swiss Ball Leg Curls
Lie down on an exercise mat with your feet on a swiss ball. Then, in a plank posture, straighten your back. Roll the swiss ball towards your buttocks with your feet, utilising the strength of your hamstrings. Then roll it out and repeat 15 times, or 20 if it becomes too easy!
Rotational Cossack to Lunge to Squat
Your glutes help to extend your hips and play a vital role in squats and lunges. They also work along with your abdominal and lower back muscles to support you when you're doing rotating exercises. In this wicked advanced action that will utterly wipe out your legs, you'll train your glutes in all of those ways.
Single Leg Hip Thrust Off a Bench
Find a bench, or even better, a bench or box. This action is similar to the hip lift warm-up, but it requires you to elevate your back, making it more challenging. Lean on the box with one knee drawn toward your chest and your legs at right angles. Raise and lower your bottom while retaining your weight on the ball of your planted foot. To begin, aim for three sets of eight.
Bulgarian Glute Smash
Combining Bulgarian split squats and Bulgarian hip hinges may target your glutes in a variety of ways. This hip hinge variation will put your glutes to the test in unexpected ways by requiring you to concentrate on a single glute with little respite.
Put your feet slightly wider than hip width apart in a squat position. maintain a vertical stance with your shins and bend your knees to bring your butt to the ground as low as possible. then, when you grow tired, drive back up through your heels, ensuring sure your knees don't drop inwards. all of these should be done with a kettlebell or dumbbell in your hands and your elbows up. i was able to gain anything from 10 to 14 kilogrammes after six weeks, depending on how i felt! aim for four sets of six in total.
Cossack Hover Countdown
Every split squat or lunge has a rest posture at the bottom, where your knee falls to the ground. It might also be a work posture in which you pause one inch off the ground with your knee. This method demands substantial hamstring, quad, and, yes, gluteal stabilisation. You'll put your low-position stabilisation to the test in this series.
Bulgarian Split Squats
They're a mix between a squat and a lunge, with one leg balanced behind you on a bench/box and all of your weight on your front leg, which you bend down from the knee. three 15-minute sets are the goal.
Hover to Drive Lunge
Keep in mind that your glutes are in charge of extending your hips. You'll need a more controlled and powerful glute contraction while performing it with strength, especially if you're also trying to maintain your complete body balanced. Your balance and power are put to the test in this hover to drive lunge manoeuvre.
It's a good idea to stand with your feet slightly wider than hip width apart. Lift the kettlebell with your chest 'proud' and your back to the mirror, ribs down and core taut (but resist the urge to look up - keep your chin down).
Swing the kettlebell back and forth between your legs, tensing your glutes as much as possible and thrusting forward, allowing the momentum to propel the kettlebell forward and up, preferably to chin level. Rep, but this time bend from your hips rather than your knees, and remember that the kettlebell's forward propulsion originates from that massive glute strain. After six weeks, I had gained 14kg, and on my best day, I had gained 16kg. When the weight was raised, though, I lowered my reps at first before progressively increasing them.
Clock Cossack Series
You'll challenge your glutes to stabilise in several directions while simultaneously forcing your hips into extension in various directions with this set of spinning Cossacks. You'll need to determine the correct amount of force in your glutes when you press back up after each Cossack rep: You'll rotate past the correct angle if you rotate too much, and you won't have enough power if you rotate too little. All of these alterations will suffocate your glutes.
Using a resistance band, step both of your feet onto it with about 1 foot between them. pull the band so tight that it's difficult to move your feet in any way. then twist the band so that each hand is gripping the opposite foot's end. then, from a squat posture, walk sideways like a crab, maintaining your core tensed, back straight, shoulder up/back/down, and butt down. repeat for three sets, walking 10 steps in one direction and 10 steps in the opposite direction.
Goblet Squat Hellset
Yes, the first rep's high, feet-close goblet squat slams your quadriceps. Your glutes and hamstrings, on the other hand, must carry you to the finish line in a gruelling round of repetitions once you've stepped down from that height.
This exercise targets your hip abductors, namely the gluteus medius. Your gluteus maximus, your largest butt muscle, uses this muscle to lift your thigh out to the side. Your thigh spins outward while your leg is straight, and it turns inward when your hip is bowed.
Imagine the opening of a clamshell as you perform the exercise. As you drop your leg, keep the rest of your body completely motionless, allowing your glute to perform all of the work.
Lie down on your side with your knees bent 90 degrees and your heels in line with your buttocks. Open your knees as far as you can without shifting your pelvis or back. After a little interval, return to the starting position.
This material was created and maintained by a third party and imported onto this page to help users input their email addresses. By going to piano, you might be able to learn more about this and other relevant topics.
Pulse Pause Bulgarian Split Squat
Spend extra time at the bottom of the Bulgarian split squat and add a pulse to get your glutes burning early in this Bulgarian variation. This one will leave your glutes burning, especially if you go all out on the last half of the action and squeeze hard as you rise up.
Remove your legs off the table's surface. Pull one knee into your chest and lift the other leg up, focusing on the ball of your foot rather than your heel and tensing your glute as much as you can at the top. Do 10 repetitions on each side to warm up.
Bulgarian Split Squat Annihilation
Increase the depth of your Bulgarian split squats to get a deeper stretch for your glutes at the bottom. That means you'll have to push yourself even harder to get out of the bottom, which will put your entire leg system to the test. Squeeze firmly at the top of each rep to finish things off. All of that, plus experimenting with tempos and increasing glute and leg time-under-tension, will be covered in this series.
Place yourself on a tabletop, arms raised straight over your head. Pull your ribs into the matt, tensing and maintaining your core in position. Then, as you lower the opposite/diagonal arm, straighten one leg.Return to the beginning of the operation and repeat it.Warm up for 10-15 minutes per side as a warm-up.
Bulgarian Pause Split Squat Superset
With 24 reps of Bulgarian split squats, you'll be ready to feel the burn in your glutes! To improve your legs' time-under-tension, try experimenting with varied tempos, pauses, and pulses in this split squat sequence. And each stop and pulse makes getting up and finishing each exercise with a strong hip extension that much more difficult. It means you'll have to concentrate extra hard on squeezing your glutes while doing high reps (24 reps a set).
If you want a round, firm butt, you can't omit this manoeuvre.According to Contreras, "many gymgoers incorrectly identify the cable kickback as a 'wussy workout." The gluteus maximus, the muscle that provides your rear its form, is the focus of this workout.
Lower the arm of a cable machine until it is parallel to your ankle. In front of the machine, stand with your feet hip-width apart. The cable handle should be inserted with one foot. Pull the foot with the wire squarely behind you using your glute while maintaining your chest up.
Maintain a straight back. After a little interval, return your foot to the beginning position. Finish your repetitions on your weaker side before switching sides.
Front squats, like other squats, will challenge your glutes, quadriceps, and hamstrings. The front squat requires you to maintain your body more upright, but it still requires a lot of glute and core control. As you drop, make a deliberate effort to open your knees and clench your glutes as you ascend.
Cable Standing Hip Abduction
According to Contreras, "the cable standing hip abduction hits your higher glutes muscles, which are generally overlooked by most men." "The more strong and carved your behind is, the more powerful and carved they are."
Lower the arm of a cable machine until it is parallel to your ankle. One foot should be in front of the cable machine and the other should be immediately behind it. Loop your second foot through the handle and use your glutes to lift that leg out to the side. Return to the starting position after a brief wait.
Reps should be done on your weaker side first, then change legs and repeat on your stronger side.
For leg and glute development, the squat box variant is underrated. Slowly descending to the box is critical because it pushes the quadriceps, glutes, and hamstrings to fire up eccentrically and maintain control throughout the movement. This is also a great time to practise squatting with your knees open, which only happens when you push your glutes and rotate your hips externally.
Sumo Dumbbell Squat
Patience is the name of the game with this sumo squat variant. To get the most out of your exercise, you'll rely on tempo, which will force your glutes to work even harder.
Dumbbells should be held about the waist. With your feet stretched out, stand somewhat wider than shoulder width. Place your weight firmly on your heels and lean your chest forward 30 degrees, as recommended by Contreras throughout the duration of the exercise.
Bend your knees and squat down on a four-count, keeping a little body lean while holding the weight. On the fourth rep, you should be able to reach the bottom of the action while maintaining your squat stance. Pause for three counts while squeezing your glutes before standing back up to your starting position. legs and repeat with your stronger side.
The back squat is an excellent method to simultaneously train your quadriceps, glutes, and hamstrings. It will also train your glutes harder than you think, which is important because powerful glutes are necessary. The back squat also requires you to lean your chest forward slightly, which works your glutes more than you may think.
Extended-Range, Side Lying Hip Extension
Another Instagram favourite, the Extended-Range, Side Lying Hip Extension, provides the glutes even more range of motion to work with.
"A bigger stretch on the hips at the bottom of the exercise is attainable because of the longer range of motion off of a bench," adds Contreras. "The more a muscle is stretched under stress, the higher the potential hypertrophy (or muscular growth) stimulation."
Lie on your side on a bench with your leg bent, leaning on your elbow. Extend the other leg beyond the bench's edge. Contreras suggests moving your extended foot inward for hip internal rotation.
Raise your leg into abduction as high as you can while maintaining a smooth and steady action.
Contreras suggests adding an ankle weight once you've mastered the exercise to boost the difficulty and kickstart muscular growth.
When you execute a single-leg deadlift, your glutes are pushed in two ways. To begin, you're exercising your glutes in the same way as you would with traditional deadlifts: Squeeze them actively on the side with your foot on the ground at the top of each rep. In addition, you'll be performing the following: To avoid you from tilting to one side or the other, both sides of your glutes must stabilise in the "frontal" plane. It's glute mayhem when done right.
Quadruped Hip Extension
Because it displays a lovely view of the rear, you've undoubtedly seen this move on Instagram. But it doesn't mean it doesn't work; the quad hip extension, according to Contreras, is all about the enormous glute squeeze at the top of the exercise.
The technique may be performed virtually anywhere, making it an easy addition to any programme.
Align your spine and maintain your back flat on all fours. Keep one foot firmly on the ground and turn your foot out slightly for an external hip rotation while you lift the other leg. Keep your spine straightened and squeeze your glutes towards the end of the exercise. After a little while, return your knee to the ground.
The Romanian Deadlift
The Romanian deadlift will smash both your glutes and hamstrings. It's essential, one again, how you employ the deadlift to push into correct hip extension. As you descend, you should "feel" your hamstrings and glutes stretch. You must squeeze your glutes and thrust your hips forward slightly when standing up. The eccentric portion of the lift should allow you to "feel" your hamstrings and glutes before engaging them in the concentric phase.