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.
Exercises That Grow Glutes Not Thighs
Below are the moves that work your glutes and hamstrings.
Why is it okay to work muscles on the back of your thighs?
Because the bulky thigh look comes from developing the front of your thighs the quads. Developing your hamstrings can actually create a very flattering line down the back of your legs that many models and celebrities strive for. Celeb trainer Steve Zim talks about this at 1:45 in this video.
So lets get into the moves that you SHOULD perform.
And keep scrolling for a workout and a video where I demonstrate all the glute exercises!
Booty Burn Out Finisher
Two of my three lower body days end in a glute burn out. These usually include some kind of high rep, banded bodyweight exercise. This adds more volume to your glute workouts without adding in anymore heavy weights/lifts.
Glute finishers can be 1-2 of the following exercises tacked on the end of your workout:
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How To Grow Glutes
There are some natural gifts that were born with, but some arent so luckyyou know what you can control, though? Your glutes!
Training your glutes and growing them is one of the most sought-after exercise results in recent years, and beyond the aesthetic appeal that many vote for, there are actually really good personal health benefits as well.
Your glute muscles can be grown, and with the exercises, well talk about in this post, youll finally have the tools necessary to add volume and tone all at the same time.
First, lets talk about why theyre important beyond vanity, and how they impact your overall physical fitness.
Bum Exercises To Do At Home
Our first set of bum exercises require just your exercise mat and some motivation, so you can easily start your quest for a big bum at home, or at the gym if you fancy a change of scenery . If you’re building up confidence, here is a good place to start. Favour perfect form and no weight over compromised form and heavy weight, always.
1. Air squat
a) Standing with feet hip-width apart hinge at the knees to come into a squat position making sure your knees track in line with your toes and you can see your toes at all times.
b) With the weight in your heels push back up to standing, squeezing your glutes at the top.
2. Clams
a) Start by laying down on the ground on your side. Pop your head onto the arm that’s on the ground. Start by moving your hips up to a 45-degree angle and your knees to a 90-degree angle.
b) Push your knee away from your core but keep your feet pressed together.
c) Pause when you get to the top of the move, clenching your glutes and ab muscles, and return to the ground. Repeat.
3. Glute bridge
a) Lie on your back on a mat, with your knees bent, and feet flat on the floor. Your feet should be hip-width apart.
b) On an exhale, squeeze your glutes and push your heels into the floor to lift your hips up towards the ceiling. Pause for a moment at the top before slowly lowering back down to the mat. Thats one rep.
4. Single leg glute bridge
b) Squeeze your glutes and lower your hips thats your starting position.
5. Glute rainbows
6. Gorilla squat
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The Next Step To Building Glutes
Now that you have a list of bodyweight exercises that you can do to target your glutes, you need to continuously challenge yourself so that you can progressively overload this muscle.
Were going to take some of our aforementioned recommendations and give some examples of how to apply it to your glute training.
If you dont want to worry about planning your own fitness program, you can just use Fitbod , which will take into account your goals and available equipment.
Cant I Just Squat And Lunge
From a lot of people who havent done their research, youll hear:
Just squat more! And dead lift more!
, deadlifts, and lunges definitely hit the glutes, but they also target a lot of other muscles, like the quads, hamstrings, abs, and others.
Although some people may build a beautiful derriere from just squatting, deadlifting, and lunging, one size does not fit all and this approach may not work for everyone. For those who need a little extra help, or don’t want to spend all their time in the squat rack, hit those glutes directly
If you want to really build an awesome tush, you need to hit it directly, with exercises that cause the highest percentage of muscle activation from the three gluteus muscles.
The glutes are most activated when the hips are near full extension, so focus on exercises that target the glutes and achieve this full range of motion.
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The Exercises You Perform Matter
Unless you have genetics that favour your desired glutes size and shape, you will need to pay attention to how you are structuring your workouts.
Hitting the gym between 2-3 times a week can do wonders for your glute building journey. It is also a good idea to allow a window of around 48 hours to rest between sessions.
The glutes are the largest muscle group in the human body. Each glute is made up of three parts, including the gluteus maximus, median, and minor. It is essential to ensure that you give the three of them attention for a bigger and rounder shape. Focussing on all areas of the muscle group will help you to achieve the desired shape and size.
Try to hit your glutes from various angles, incorporating both compound and isolated movements. Compound movements are exercises using multiple muscles, whilst isolation movements isolate a specific muscle, ensuring you can hit all the areas you need in your workouts!
Most gyms hold a wide range of glute machines and equipment to ensure that no part of the glutes is ignored. Experiment and dont be afraid.
Although it may seem like a lot to take, following these tips may be a total game changer!
How To Get Bigger Glutes
There are few things that can turn heads like well developed glutes.
Its just hard not to look at.
Apart from aesthetics, the glutes are one of the biggest muscle groups in the body, and theyre essential in a variety of exercises ranging from back squatting to running to lifting things around the house.
If you want to know how to get bigger glutes the natural way, start implementing these 9 tips.
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What Are The Most Useless Exercises For Building Your Glutes
âBicep curls!â Vesco laughs, jokingly. ââBuildingâ can mean a lot of things for a lot of people but if you want to actually increase the size of your backside, you have to lift heavy weights consistently.â While resistance bands, ankle weights, and kickbacks can be beneficial in toning your backside, Vesco says that they wonât work to increase muscle mass.
Now, work the rest of your booty with this full glute resistance band workout:
Foods That Go Straight To Your Bum
Growing your booty isnt necessarily the easiest task. Still, its an attractive look that many people aspire to have.
In general, building muscle takes a lot of work, but you are at least able to choose where you gain muscle.
With fat, its entirely up to genetics where you lose and gain first.
Nutrition plays a significant role in adding muscle to your frame, and Im excited to share foods that increase hips size as well as foods that grow your butt.
Ive been a nutritionist for years, helping clients transform their lower half by training hard in the gym and eating plenty of wholesome, healthy foods that make your butt bigger.
Thats how I know you can, too!
Keep reading to learn about foods that make your butt bigger!
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Single Leg Hip Thrust
1. Set up a flat bench, soft box, , and put yourself on the bench so that the bottom of your shoulder blades are on the bench, your feet are on the floor. Your butt should not be able to touch the floor here. 2. Lift one leg off the ground, and push through the heel of the foot that is on the ground, while you push your hips up to the ceiling by squeezing your glutes. 3. Lower your hips back towards the floor. 4. Do two sets of 25 reps per side.
Incorporate Exercises That Really Activate Your Glutes
In order to understand how to build glutes, you’ll need a quick anatomy lesson: “The glutes consist of three muscles: the gluteus maximus, medius, and minimus,” explains Jaime McFaden, a NASM-certified trainer with Aaptiv. “The gluteus maximus is the biggest of the three and considered the prime mover.” Its main job is hip extension or the opposite of a hip hinge. Many common glute exercises the hip thrust, for example use this motion to target the glute max. But others, such as banded lateral walks and clamshells, will fire up your glute medius and minimus.
So, if squats aren’t a glute goldmine, then which exercises should you include in your workouts to get a bigger butt? “My top three exercises for growing the glutes are the barbell hip thrust, B-stance hip thrust, and dumbbell frog pump because they are easy to learn, easy to progressively overload over time, and they elicit the highest levels of glute activity,” says Bret Contreras, Ph.D., C.S.C.S., aka “The Glute Guy,” who is considered the foremost expert on all things glutes.
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Switch Up Your Training To Avoid Muscle Boredom
After some time, your glutes will adjust to some exercises youve been doing, and theyll stop working.
To counteract this, modify your workout plan.
If youve been performing only bodyweight butt exercises, try adding dumbbells to your routine. If you just lift weights, you may swap to bodyweight routines.
Consider something new for your warm-ups if your usual activity consisted of doing the same thing.
How To Perform Butt
A practical example of a workout routine to enhance the butt, as given in Cosmopolitan, involves 3 sessions for 6 weeks .
Week 1
Warm up- Each session begins by warming up. Some of the appropriate moves include deadbugs, kettlebell swings, and hip thrust. When doing them, the core should be engaged and the glutes tensed from the start through to the end of the movement.
Session 1
- Goblet squats. The move should engage the core, not the back, and you should push the knees and feet outwards to engage the side glute, not dip inwards.
- Reverse crunch.
Following the same routine as week 1, you can increase the weights on the subsequent weeks. Ensure you perform the workouts correctly, in the right form, before adding on weights.
How long does it take for your butt to grow doing squats? By the fourth week, you will begin to feel the changes in your body, for example, the firmness of muscles in your butt and less wobble around the lower body. You will be fitter, stronger, and more energetic. After the sixth week, your butt will be nicely different for example, they should be noticeably lifted and round in the glutes, but not drastically different.
Some tips:
- Add your weights when you feel that the last 1-2 reps of every exercise are very easy.
- If you are fatigued by your last set and can not maintain your form, lower the reps.
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How One Woman Transformed Her Butt In 11 Months
Thanks to the likes of Kim Kardashian, Nicki Minaj and other celebs, a bigger butt is très on-trend. Not just for aesthetic reasons strong glutes are essential in maintaining a good posture, increasing athletic performance and reducing seemingly unrelated aches and pains. If youre wondering how to grow your butt, youve come to the right place.
First up, it has to be said: If youre squatting your life away and you still arent seeing results in your bum, theres one thing you might be missing. Its the change that helped Lauren Jones build her butt. We spoke to the 24-year-old fitness enthusiast about exactly how she did it.
Muscles Of Your Gluteal Region
There are several muscles in your buttocks you can feel when you touch the area.
- The main muscle group you are aware of is called the gluteus maximus. It covers much of your upper leg and extends down into your thigh.
- You also have the gluteus medius. You will feel this muscle on your outer thigh, just below your gluteus maximus.
- The gluteus minimus you will feel in your outer, lower buttocks.
- Finally, you have your piriformis. You can find this muscle by reaching backward and feeling the base of your spine.
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Need Help With Optimizing Your Diet Nutrition And Training Plan To Finally Get The Results You’ve Been Waiting For
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We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
Who This Book Is Good For:
- Anyone interested in increasing the strength and prominence of their glutes without adding bulk to their legs
- Quad dominant athletes and physique competitors who want to balance their glute-to-thigh ratio
- Lifters who are constantly in pain stemming from squat and hip-hinge movement patterns
- Bodybuilders, glute trainers, and athletes who want to supplement their training sessions with targeted glute workouts
- Personal trainers who want to expand their glute-training knowledge
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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.
How Long Do I Have To Work Out Before I See Results
There’s no straight answer to this as it all depends on the individual’s consistency with working out, diet, genetics and sleep schedule.
“There is really no time frame, as we all know Rome wasnt built overnight,” Dotson says. “It takes time, effort and patience. Also, genetics plays a huge part in formations of the body.”
If you are consistently hitting your workouts, getting adequate protein and have a good nutrition plan, you could start seeing changes at the end of your first week.
“But it can take a few years to be exactly where you want to be,” Sims says. “I personally had the most noticeable change in my first 3 months of my booty building journey where I went from 32 inches to 36 inches in my glutes. But be patient with your journey and dont rush it or get frustrated.”
The key thing to remember is to never compare your progress to anyone else’s as we’re all unique. Some people may find it easier to have a bodacious booty while others will struggle to build muscle.
Happy booty building!
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Youre Doing Too Many Reps
Another common mistake is doing tons of reps.
Somewhere at sometime it was popular to hear that you should do light weight, high reps to tone your body.
Please excuse me while I roll my eyes
Any way
Ive seen people complaining that their glutes arent growing and it ends up being because this idea has followed them..
If youre doing a high amount of reps, thats probably a good indicator that you arent adding enough weight or resistance.
Lower the reps, increase the weight/resistance.
