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Exercises For A Bigger Butt
Ready to add some mass to your backside? You can perform the following butt-boosting exercises in one workout, or you can add them to a lower body or full body routine at least 2 days per week.
Start out slowly with just one set of each exercise. As the exercises get easier to do, you can work up to two or three sets of each.
Safe for beginners, the glute bridge isolates and strengthens your glute muscles, hamstrings, and core while also improving stability in your hips.
How to do this exercise:
This powerful plyometric exercise will boost your heart rate and help strengthen your glutes, hips, quads, hamstrings, and calves.
If you have any issues with your knees, ankles, and hips, or you struggle with balance, consult a physical therapist before trying jump squats.
How to do this exercise:
How To Get A Bigger Butt Fast Workout Food And Useful Tips
Round, firm, and bigger glutes are not only aesthetically pleasing but also help stabilize the core and improve posture. But how to get a bigger butt fast? Well, you need to grow your glute muscles and increase the fat layer. Eating the right foods, exercising your glutes, and changing your lifestyle a little can work towards getting you a bigger butt. Read on to know the 21 best ways to get a bigger butt fast. Scroll down!
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Bigger Butt Supplement #: Whey Protein Isolate
You cant grow muscle, or a booty, without protein. Hitting 1g per body weight of protein per day with nutrition alone can be tough, especially when you have a busy schedule. Opt for a scoop of Whey Isolate or Plant Protein and bump up your intake by 20-30g easily. Pro Tip: Have a scoop within 30 minutes of finishing your glute workout. I recommend taking 1 scoop with CLEAN CARBS post-workout or as a mid-day snack.
RECOMMENDED PRODUCT:Plant Protein
On The Ball: Hip Lift
This small movement focuses on the gluteus maximus, the largest muscle in the body. Be careful not to use the back muscles the glutes should do the work.
Form: Bend the knees 90 degrees, feet together. Squeeze the glutes and slowly move the thighs up off the ball. A small, controlled, 2-inch movement is the goal.
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Exercises For Building A Bigger Butt Fast
You now know that when it comes to building a bigger butt, most people focus on the wrong butt exercises.
Not only that, but they spend too much time doing high-rep training instead of getting progressively stronger by lifting heavy.
Thats why the exercises in this article are compound exercises that allow you to lift heavy and safely add weight over timeexactly what you need to build a bigger butt fast.
Reasons To Build A Bigger Butt
Remember, building a bigger gluteus maximus and gluteus medius isnt just about aesthetics. Building a bigger booty also adds functional strength as well.
- Functional Strength – Your glute muscles are going to give you strength whenever youre climbing a flight of stairs, squatting down to pick up something heavy, or simply walking throughout your day to day life.
- Stability – The stronger your glute muscles are, the more stabilized youll be as they can also improve balance and agility as well.
- Reduce lower back injuries – a strong butt may also keep your spinal column in proper alignment, reducing the risk of lower back injuries .
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Build Your Best Butt Workout
There are many ways to train legs. The upper/lower body split is a popular training protocol, while some choose to isolate their quad and hamstring workouts. Plenty of women have gone booty-crazy and do full glute-only workouts.
As for me, I prefer to train glutes and hamstrings together, on a day separate from quads. Here’s why:
Some exercises recruit both muscle groups in one movement for example, the conventional deadlift, Romanian deadlift, and kettlebell swing variations.
Hamstrings are your athletic powerhouses and building them can do more to help your butt stand outâand help make you more athleticâthan most of the so-called “butt-lifting exercises” you’ll see online.
You don’t need equipment for a lot of glute work, so it’s easy to superset glutes with hamstrings in a gym without hogging a lot of equipment.
Another benefit of this approach: You’ll still work your glutes on quad day, as they contribute to any movement that involves pressing with your legs, stepping, or hip extensions. Consider that free butt-building volume!
Of course, building any body part requires eating adequate calories and protein. Don’t undereat, overtrain, and expect results.
Get a “leg up” on your protein needs!
What Are The Glute Muscles
Your glutes are made up of three major muscles: the gluteus maximus, medius and minimus. Together, these muscles serve as hip rotators, hip extensors and lateral abductors , according to the American Council on Exercise .
- The gluteus maximus â the largest muscle of the three â plays a number of roles in your everyday movement and stability. It works mainly to extend and laterally rotate the hip.
- The gluteus medius lies underneath the gluteus maximus and moves the leg away from the midline .
- The gluteus minimus â the smallest, fan-shaped glute muscle â also abducts the leg away from the midline and helps stabilize the pelvis.
When people think of building a bigger butt, they tend to focus only on their gluteus maximus, but if you want a rounder behind, you should give your gluteus medius and minimus equal attention.
“Certain training, like jumps, are heavily gluteus maximus-focused, but do require the recruitment of the entire muscle group,” Lopez says. “The smaller glute muscles really come into play when balancing. Both the medius and minimus require a bit more of a focused approach, often requiring some special pieces of equipment â like steps, resistance bands or a BOSU ball â to isolate them.”
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Bigger Butt Supplement #: Bcaa + Electrolyte Powder
Branched chain amino acids help you rebuild muscle mass and enhance the recovery process.Supplementing with BCAAs throughout your workout will provide you with more energy, hydration and the fuel you need to improve workout performance. Before your workout, I recommend putting a scoop of BCAA, Citrulline Malate and Kre-Alkalyn in a cup with 12+ oz of water and drinking it ~20-30 minutes prior.
RECOMMENDED PRODUCT: BCAA Powder
Use These Glute Exercises To Shape A Better And Bigger Butt
If your looking to get a bigger butt and a shapely physique like Jennifer Lopez you better work and while your at it do some glute exercises! From six pack abs to a big bottom a sexy body comes in many forms but it all comes down to the curves of our silhouette. Theres no doubt the butt has become a popular body part since the days of Sir-Mix-A-Lot. With superstars like Beyonce, Nikki Minaj, Cardi-B, and Jennifer Lopez all touting there impressive backsides its no wonder our butts have become THE body part women who embrace their curvaceous physiques.
We all want our butts to be as high, tight, round, and firm as those seemingly perfect celebrities but getting it is another matter. Because so much of our bodys shape and figure comes from our genetics and our butts is the area where we tend to hold the most fat for the longest. Making it very difficult to shape and tone. But not impossible.
Our glutes are made up of three muscles the gluteus maximus, the gluteus medius, and the gluteus minimus.
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What To Eat For A Bigger Booty
Whoever said carbs were bad for you obviously never thought about how essential they are for booty growth.
“The carbs, thats the important thing,” says personal trainer Austin Dotson. “For someone wanting to increase the size of their glutes, they must increase their carb intake so they can create mass.”
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Personal trainer Cashawn Sims says her favorite carb for glute growth is a sweet potato. She suggests keeping a well-balanced diet, filled with healthy fats like salmon, pistachios, peanut butter and greens like cabbage and brussels sprouts.
“You also want to drink your protein shake 30 minutes post workout it makes a huge difference when you consume your protein,” Sims says. “Eating before the gym is important as well because your workout will burn the food off, and then your post workout meal is strictly going to your booty versus trying to feed your whole body.”
Getting enough calories to sustain your muscle growth is also important, says personal trainer James Smith.
“When looking at muscle growth, the key drivers would be adequate calories and protein,” Smith says. “The quality of someone’s diet from veggies, sleep, sunlight exposure and other factors are also huge.”
What To Look For In A Bigger Butt Workout Plan
First and foremost, youre going to want it to have bigger butt exercises. Seems stupid, but youd be surprised how many marketing ploys and training programs are out there targeting full body, claiming that youre going to grow a butt magically. You also want the plan to come from someone who has a big butt **ahem, myself** and who has experience training individuals looking to grow their glutes into a ripe peach size . You may also want to look for a plan that has nutritional and supplemental recommendations so youre making the most of your workout program and effort, both in and out of the gym.
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Fundamentals Of Building A Bigger Butt
Building a bigger bum requires three main things: a healthy diet, progressive overload in your exercises, and rest.
- Diet – No amount of butt exercises will get you to your big bubble butt dreams unless you watch your eating habits.Youll need to grow your glutes while also slimming down on fat to get that toned look.
- Progressive Overload – Increase the volume or intensity of your exercises. By consistently pushing on your weight limit and stamina, youll blast through plateaus and grow muscle quickly.
- Rest – Your body builds muscle between exercises. If you overtrain or dont leave enough time between exercises, you not only risk strain or injury, but your body also wont have time or energy to gain the muscle youre working towards.
Bonus Glute Exercise: Super
I said Id give you our top seven glute exercises, but I dont think youll complain if I over deliver and hit you with eight! The super-dog exercise is a move which we developed to not only test our clients end-range glute strength, but also to train and improve end-range hip extension strength.
We actually like to use bent-leg super-dogs for really glute-focused work in our active warms-ups on leg/glute days. Simply flex your knee to around 90 degrees of the lifting leg, instead of keeping it straight as shown in the video. We also like to use either the straight or bent-leg super-dog as a glute burn-out for high-rep sets of 30-75 per side at the end of a comprehensive glute workout.
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Bigger Butt Workout #: Hiit
Do hill sprints or cycle sprints at high resistance for 1 minute at about 90% of your max effort followed by 1 minute of active recovery. Repeat 10 times for a total of 20 minutes of exercise.
While this type of training isnt nearly as effective as weight training for building a big butt, its the best way to go if youre dead set on including some cardio in your plan and still want to give your glutes some attention.
Squats And Deadlifts Are Great But
In this article, Im not going to cover the glute-building benefits of the exercises youre already doing like deep squats, deadlifts, good-mornings, reverse-hypers, lunges, etc., because I value your time and dont want to waste it by telling you about the same old stuff you already know.
Below is a list of our favorite glute exercises youre probably not using. Many hit the glutes from a shortened position, which provides a unique training stimulus that you dont get from the traditional moves. Exercises like deadlifts and lunges hit the glutes the hardest at the bottom position when the glutes are lengthened. But, when you stand up and extend your hips , the load on the glutes isnt much.
I also provide you with a sample glute-building program thatll show you how to apply these new exercises and help you put more mass on your ass!
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How To Do A Romanian Deadlift
Tip
Begin with a lighter weight and only progress when you are able to comfortably complete the exercise with proper form.
