Who doesn’t want a backside that turns heads? You can do cardio until you’re blue in the face, but you won’t build a great bum unless you do some weight training. Not sure which moves or techniques are best for building the perfect booty? We’ve got you covered. Below are 5 workout tips for building an excellent backside. These tips were provided by Boldybuilding.com.
It’s all about the butt! Here are 5 ways to make yours rounder, fuller, and stronger so you can rock the heck out of those new jeans.
Of all the bum-friendly exercises to add to your workout routine, the squat should be numero uno. True, it’s the queen exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and can even tax your cardiovascular system.
How-to: 4 sets of 25 reps of bodyweight squats (shown here). Focus on squeezing the glute muscles.
Puzzled about how to grow your glutes without building massive quads? The “wide and high” technique is the answer. When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you’re doing step-ups (shown here), add more elevation. Both adjustments will add more focus on the glutes specifically.
To perform this one, sit on the ground with your upper back against a bench, or lie on the ground (shown here). With your knees bent, and your feet flat on the floor in front of you, squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders.
Because this exercise puts your body in an unbalanced position, you’ll have to recruit often-untapped muscle fibers in order to maintain balance. This added challenge will get even the most stubborn glutes to grow.
Single-leg squats are often overlooked, but they’re one of the most challenging and most effective lower-body movements around. Many people won’t be able to do one right off the bat. Hold a weight in front of you for counterbalance, grab a wall for help, or put a thin plate under your heel.
Whatever you do, squat down as low as you can.
The split squat is an excellent butt-building move. When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your center of balance will instantly move slightly backward and will better activate your glutes.
To make split squats even more difficult and thus put more stress on your booty muscles, put a barbell across your back (shown here). A barbell works better than dumbbells because your body position is optimized for glute muscle recruitment.
Ready to give it a shot?
Beginners to Advanced – Do these exercises and more during a small-group workout.
If you want to see results quickly and feel great in time for summer, start training now.