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HomeExclusiveHow To Get Bigger Glutes At Home

How To Get Bigger Glutes At Home

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Take Supplements Proven To Help You Build Muscle


I saved this for last because its the least important.

Unfortunately, no amount of pills and powders are going to automagically make your butt bigger. In fact, most muscle-building supplements are completely worthless.

But heres the good news:

If you know how to eat and train to build musclefollowing the steps we just coveredcertain supplements can speed up the process.

Here are the best supplements for building muscle :

  • 0.8-to-1.2 grams of protein per pound of body weight per day. This provides your body with the building blocks it needs to build and repair muscle tissue and help you recover from your workouts. If you want a clean, convenient, and delicious source of protein, try Whey+.
  • 3-to-5 grams of creatine per day. This will boost muscle and strength gain, improve anaerobic endurance, and reduce muscle damage and soreness from your butt workouts. If you want a 100% natural source of creatine that also includes two other ingredients that will help boost muscle growth and improve recovery, try Recharge.
  • One serving of Pulse per day. Pulse is a 100% natural pre-workout drink that enhances energy, mood, and focus increases strength and endurance and reduces fatigue. You can also get Pulse with caffeine or without.

You’re Squatting Too Much Or Not Enough

Squatting adheres to the Goldilocks principle: You don’t want to squat too little, and you don’t want to squat too much.

It may sound counter-intuitive, but squatting too often can keep you from seeing resultsespecially if you’re squatting heavy. “When working any muscle group, you’ll want to give yourself 48 hours of recovery time between lifts. Every time you strength train, you break your muscles down so they can come back stronger,” says Dawn. As eager as you might be to grow that booty, you shouldn’t be working your glutes hard two days in a row.

“Trying to squat when you’re not recovered is like trying to watch video on your phone with only 10 percent energy,” agrees McCall.

That said, you also can’t squat twice a month and expect booty-popping results. For results, consistency is queen, says Wickham. Aim to hit your glutes at least once or twice a week.

Floor Work: Dirty Dog

This bottom builder gained fame in the exercise videos of the 1970s as the “fire hydrant.” It targets two of the muscle groups in the buttocks.

Form: Keep your knees hip-width apart and your hands directly under your shoulders, elbows straight. Gently stiffen the abs and keep your back in a neutral position with no sagging or arching. Slowly draw one knee up. Rotate the hip to bring the leg toward the torso, then away.

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Single Leg Hip Thrust

Take the Hip Thrust exercise to the next level!

The setup is the same as for the Hip Thrust, followed by lifting one foot off of the ground. Push through the heel on the floor and use your hips to lift yourself up. Dont let your hips fall towards one side, keep them level. Repeat with the other leg.

The Best Cardio Will Be High

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High-intensity cardio is usually a must for anyone trying to lose fat. However, you can make your cardio do triple duty burn fat, challenge your cardiovascular health, and work your glutes if you choose your activity wisely. Gentilcore recommends sprinting up stairs or hills to get those glutes firing. Run up and use the walk back down as your rest. Or you can use the step machine at the gym.

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Apa Yang Menjadikan Punggung Anda Lebih Besar

Anda sebenarnya boleh menjadikan punggung anda lebih bulat dan besar dengan menguatkan otot di dalamnya, yang dikenali sebagai glutes anda. Semasa senaman punggung anda, lakukan squat, squat dengan arabesques, lompat squats, lunges, bridges, sogokan satu kaki, dan step up dengan mengangkat lutut. Lakukan 3 set setiap latihan.

Round Two Of The Best Glute Exercises: Floor Exercises

For the next four of the best glute exercises you’ll need a yoga mat .

Get onto your hands and knees with your pelvis tucked under. Your back should be curved slightly upwards as if there’s a piece of string between it and the ceiling, rather than down and your bum pushed up .

Now you’re ready to try the best floor exercises for your glutes.

Exercise: Sideways extensions

Reps: 10 per leg

Sets: 5

Starting on your right side, raise your leg to the side with your knee ben: this is your starting position.

Fully extended your leg out to the side and then return it to the starting position . Do ten reps with your right leg before switching to do ten legs on your left leg. Repeat five times.

Exercise: Donkey kicks

Reps: 10 per leg

Sets: 5

Starting on your right side, shoot your leg straight up and down behind you. Each time your leg comes down it should not return all the way to the floor but hover just above it.

Do ten reps with your right leg before switching to do ten legs on your left leg. Repeat five times.

Exercise: Fire hydrant

Reps: 10 per leg

Sets: 5

Starting with both knees on the floor, lift your right leg away from your body at your hip and then return it to touch the resting leg. The working leg should stay bent at 90 degrees so that it mirrors the position of the resting leg even when moving.

As always, do this ten times on your right leg followed by ten times on your left leg. Repeat the set five times.

Exercise: Glute bridge

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Tip #: Optimize Your Diet To Maximize Growth From The Booty Workout

When it comes to muscle hypertrophy, the science tells us that training a muscle two to three times per week is likely optimal when it comes to maximizing rates of muscle protein synthesis.

What this means:

If you train a body part three times per week , youre giving yourself three chances during the week to grow that muscle group.

Each time you workout intensely, youre breaking down muscle tissue. And when your body begins to repair those muscles, it has to rebuild them and make them stronger.

Heres what one paper says:

It has been shown that muscle protein synthetic rate is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training.

Heres another paper in case you want to get extra nerdy about protein synthesis.

Please know this one thing. Building muscle takes time. You wont wake up next week with a big butt after following the booty workout Ive laid out for you, but if you keep it up, you will see growth and positive changes within the next eight to 12 weeks.

Step : Target The Right Muscles

At Home Workouts to Get a BIGGER BUTT | brettcap

Lets talk about glutes.

Your butt consists of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. When you have strong glute muscles, you have a nice, round butt. But if the glutes are weak, your butt wont have that Kardashian vibe.

When looking to get a bigger butt in a week, youll want to focus on training all those three of these muscles.

So which are the best workouts that will target your glutes?

Squats? Lunges? Well, neither actually!

Squats, lunges, and other traditional butt exercises target your glutes. But they also work out the surrounding muscle groups including your quadriceps and hamstrings. This often means that you will build your entire lower body and it can cause bulkiness in your legs.

This can be fine if you are the ectomorph body type that doesnt put on muscle fast. But if youre an endomorph or mesomorph, youll want to find exercises that target your glutes specifically.

Here are some of my favourite butt workouts that will work your glutes from various angles without bulking up your quads and hamstrings:

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Bigger Butt Workout #: Barbells

  • Barbell Back Squat: warm up and 3 sets of 4 to 6 reps
  • Romanian Deadlift: 3 sets of 8 to 10 reps
  • Barbell Lunges: 3 sets of 8 to 10 reps
  • Barbell Hip Thrust: 3 sets of 8 to 10 reps

If you have access to barbells, this is one of the best glute-building workouts you can do. Barbell exercises are ideal for safely implementing progressive overload .

If You Practice A Few Of These Exercises Together You Can Round Your Glutes From Every Angle While Keeping Your Legs Lean

It may seem like every perfect butt on social media comes with the tag line the squat booty. But, in reality, this is not actually the case.

No matter how many squat reps you do, youre only working your glutes from one angle. Plus, the main muscles at work when you squat are your quads, so if making your thighs thicker isnt your goal, this exercise is probably not where you should be placing all your energy and focus.

There are three different gluteal muscles to consider: gluteus maximus, gluteus medius, and gluteus minimus. Growing and strengthening these muscles are great for giving women an on-trend shape, but its more important to build these muscles for a pain-free lifestyle, explains Flo Master, aka Jerry Randolph, USA Boxing Certified coach and founder of FightCamp, who turned to martial arts after a career as a dancer for Usher, Jennifer Lopez and Will Smith.

He says strong gluteal muscles help to:

  • Prevent back injuries. When youve got to pick up something heavy, like a case of water or a small child, if you bend over from the hip and pick up the heavy object, you risk straining your back muscles. If you bend the knees and pick up the heavy object using your leg and gluteal muscles, you take that risk of injury away.
  • Strengthen and stabilize the pelvis. A stable pelvis helps to decrease injury, too.
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    Booty Building Mistake #:

    If youre not consistently getting stronger on the movements youre using to build your butt, you wont get a bigger booty. Period. You must focus on making progress over time.

    The more you workout consistently, the more your body will begin adapting to the weights youre lifting consistently. And as you get stronger from session to session, you will want to make sure youre adding weight to the bar, or trying to get more reps than you did before.

    For an example, lets look at how progressive overload works with a squat workout from workout to workout. In this scenario, you can squat 135 pounds for 3 sets of 6 reps.

    Workout 1:

    Squats performed: 135 pounds | 3 x 6

    Workout 2:

    Squats performed: 135 pounds | 3 x 7

    Workout 3:

    Squats performed: 135 pounds | 3 x 8

    Workout 4:

    Squats performed: 140 pounds | 3 x 6

    In this example, you improved by adding 1 rep to each set on workout 2. The same happened on workout 3.

    On workout 4, you added more weight to the bar since you added reps to your last 2 squat workouts.

    Ideally, you will focus on improving in this manner for as long as possible to see rapid changes in your figure.

    Don’t Forget Your Hamstrings

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    Shannon says that because the hamstrings have three dominate muscles which attach at various points near the glutes, working these muscles hard will also help tone and shape your butt.

    Try good mornings, back extensions, and straight leg deadlifts in the gym, and if you’re a competent lifter, don’t be afraid to go heavy working at 80-90% 1RM at 3 to 5 rep ranges to force muscular adaptation.

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    Pre And Post Workout Booty Workout Nutrition

    If you want to maximize your rate of progress, youll want to have some protein and carbohydrates before and after your workouts.

    For your pre-workout meal, you can keep it simple with some fruit and a protein shake, or you can treat one of your main meals as a pre-workout meal. For your post-workout meal, you want to make sure you eat a snack or a regular meal depending on your schedule.

    How To Do A Bulgarian Split Squat

  • Stand in front of a bench or step that’s about knee-high.
  • Lift your back foot and rest it on the bench behind you. Place your front foot about 3 feet in front of the bench.
  • Lower your body until your front thigh is nearly horizontal, taking care to keep your front knee behind or in line with your toes.
  • Using your glute muscles, push back up to the starting position.
  • Do all your reps on one side before switching legs.
  • Tip

    Start the exercise with just your body weight while you learn the form. As you progress, you can add dumbbells or a barbell to increase the difficulty of the move and get a bigger butt.

    Doing the Bulgarian split squat with poor lifting mechanics will not only compromise your size gains, but it’ll also increase your chances for injury. The exercise is advanced so it’s important to pay attention to detail. Always move through a full range of motion, never use momentum and keep your body in correct alignment.

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    Weighted Glute Bridge With Calf Raise

    • Lie on your back with your feet flat on the floor about hip-width apart, holding a pair of dumbbells on your hips. This is the starting position.
    • Lift your hips until your body is straight from knees to shoulders, squeezing your glutes as you rise up on the balls of your feet.
    • Reverse the movement to return to the starting position.

    How To Do A Romanian Deadlift

    HOW TO GET A BIGGER BUTT & TONED LEGS | At Home Butt & Legs Workouts | Fitness Routine: Part 3
  • Stand tall, keeping a neutral back and holding a barbell against your thighs. Your knees should be slightly bent and shoulder blades should be in a down and back position.
  • Without allowing your low back or shoulders to round and without locking out your knees, hinge forward at your hips as you control the weight bar as it lowers down to the floor.
  • When you feel the tension increasing in the hamstring muscles in the back of your thighs, pause for a second or two before returning to the starting position by pushing your heels into the floor and thrusting your butt forward.
  • At the top of the motion, your back should stay neutral and your shoulder blades should remain in the set position.
  • Tip

    Begin with a lighter weight and only progress when you are able to comfortably complete the exercise with proper form.

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    But Going Too Heavy Before You’re Ready Will Really Mess Up Your #gains

    If you add a barbell to your hip thrust or a dumbbell to your glute bridge before you’re strong enough to perform the movements with just your bodyweight, you’ll end up using your lower back to move the weight, and that won’t help you get a bigger butt at all. In fact, it might put you at risk for injury. Add weight slowly and remember that movement quality is infinitely more important than the number on the weights.

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