The Seven Best Exercise for a Better Booty
There are a lot of glute workouts on the market today, but many of them are not worth your time. Why?
Because they're not utilizing large, compound muscle building exercises!
The best exercises for building a better butt are the same exercises that you would recommend to anyone to put on some serious size. This applies to both men and women. The bigger lifts that utilize a lot of muscle mass and load (or weight on the bar) are going to build muscle mass and that's what gives shape and form to our muscles.
So, no matter how many body weight bird dogs and fire hydrants you do, you're not going to add some significant glute mass to your frame if you're not giving the body the signal to grow that muscle tissue.
Sure, if you're a rank beginner you may be able to enhance your bum a bit by doing some of these smaller exercises, but to add descent mass to your glutes you're going to have to do these larger exercises listed below.
The 7 Best Glute Exercises
- Squats...a compound movement that stimulates not only the glutes, but quads, hamstrings, lower and upperback. You can definitely pack on a lot of glute size with these, pending you're going heavy and deep.
- Deadlifts...another of my favorite lifts of all time that engages the posterior chain like no other stimulated great hamstring, glute and lower back development. Heavy and hard on these lifts over time will build you a nice posterior.
- Sumo deadlifts...similar to the conventional deadlift, this widened stance exercise will help keep your posture more upright and force you to utilize more inner thigh and glutes to pull heavy weights from the floor. These combined with squats are a definite glute building combination in any workout.
- Hip Thrusts (Weighted Glute Thrusts)...a now popular exercise with the barbell held in the crease of the hips while lying on the floor or supported on a bench, while driving the hips up and squeezing the glutes hard at the top. One of the only glute dominant exercises that can be done with a heavy weight for optimal muscular development. A must in any gal's program, looking to add glute mass.
- Single - Legged Deadlifts...while tough on the stability component at first, if you can achieve good stability using a kettlebell or barbell this exercise can enhance your posterior chain while keeping a lighter load. You can even do them at home with a lighter weight set to get that little extra squeeze from the glutes.
- Single Leg Hip Thrusts...having a tough time with regular hip thrusts, try the single legged variety. You can use a minimal load or even just body weight to torch the glutes fully and get them back to growing like a weed. Use two benches or elevated platforms so that you can get a better range of motion.
- Glute Ham Raises...a tough exercise for most people with lacking hamstring development, but once you can handle your bodyweight and get fully upright you can really burn out the glutes without added stress on the back.
Throw these exercises into your overall training program and get ready for the glute burn!
These are all fabulous for building a serious set of glutes! Number one, you can use a good amount of weight. This will stimulate a growth response.
And depending on where you're starting out in your fitness journey, you can tailor the sets and reps accordingly to keep making progression on your quest for the ideal fanny.
Stop looking for the silly leg kicking motions and doing thousands of bird dogs. These are great movements and they make the glutes feel like they're going to fall off when you do a million of them, but there's not enough stimulus to create growth and shape.
Instead focus on your bigger leg building exercises that are going to add strength and muscle mass. Then you'll be toting around some solid junk in the trunk.
Jesse “Captain Smash” Howland is the owner of SMASH’s Strength Lab, which offers targeted personal training to reach a variety of fitness and physique goals. A natural bodybuilder, competitive powerlifter, certified personal trainer, and nutrition coach, Jesse is often the go-to resource for personal training Ottawa. He studied Exercise Science at Oregon State University and even trained at the world famous Gold’s Gym. He’s a former US Army Captain with the 86th Infantry Brigade Combat Team, a former blog writer at Veterans Fitness Career College, and former Chief Executive Officer at U.S. Army Forces Command (FORSCOM). His workouts and personal training are army-inspired to help reach your weightloss, athletic, or physique goals.