When it comes to training, I prefer to stick with the basics. People think they need 10 different exercises to fashion a fine pair of cheeks, but that’s not what it takes. When it comes to toning your glutes, you only need two things: drive and dedication—and I mean real dedication. You must train your glutes hard and consistently to get a great muscle response. Here we have 5 moves for a better butt.
Skip the skimpy weights to build a booty. Your butt gets bigger as it gets stronger, so use heavy weights that limit you to 5-12 reps per set. Need an extra boost of motivation? Try using one our high powered pre workouts to add extra kg’s your lifts!
Always try to beat your last butt-kicking (and building) workout by using heavier weights and increasing the number of sets and reps. Are you unsure where to start? Take a page from my book. Below are my five favorite booty-building exercises.
Your Cheeky Training Plan
The 2 most commonly made mistakes when it comes to grow any body part, particularly the booty is people often ‘over train’ or don’t train them enough. We suggest adding one or all of these exercises into you workout plan one or two days a week. Believe it or not, this is more than enough time under tension to build the better butt you want. Anything more than twice a week can actually slow down the building process. Your glutes need time to rest & recover to grow!
For each exercise, aim for 5-12 heavy reps. Make sure to always keep good form. As you progress, bump up the weight whenever you feel necessary and mix up the exercises you include each week. 5 moves to a better butt
Exercise 1: Squats
Squats are the king of lower-body exercises. Why? Well, they work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get the most out of the movement. With a back squat, stopping at parallel or just barely below puts most of the emphasis on your quads, leaving your glutes less engaged.
Squatting until you’re below parallel—the lower the better—puts the emphasis on your glutes and hamstrings. The narrower your stance, the more focus you put on your quads.
When squatting, be sure to maintain proper form: Keep your legs shoulder-width apart and your toes pointed slightly out.
Exercise 2: Weighted Walking Lunges
These elevate your heart rate and will make you sore the next day. With your arms at your sides and a dumbbell in each hand, step forward. Lunge and alternate legs with each step. Lunge low. Make sure your front knee never extends past your toes.
Exercise 3: Barbell Hip Thrusts
The hip thrust activates and builds the upper glutes to a much greater extent than squats, and even to a greater extent than deadlifts.
Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keep your knees stable, raise the barbell by extending your hips, and push your hips upward with your glutes.
Rise until your body forms a straight line from your shoulders to your knees, then slowly lower back to the ground. Squeeze your glutes at the top.
Exercise 4: Stiff-Legged Deadlifts
To do these properly and take the focus off your lower back, push your hips back as far as you can until you feel a deep stretch in your hamstrings. I prefer to keep my feet positioned in a close stance, but you can make them sumo—feet wider than shoulder-width apart and slightly pointed out—to switch things up. 5 moves to a better butt
Keep the bar as close to your legs as you can. Keep your back straight. Go down as low as you can while feeling a deep stretch, and then come back up. Don’t let your lower back round.
Exercise 5: Bulgarian Split Squats
With these, as with most exercises, positioning is the key. The closer together your legs are, the more you target your quads. The farther you place your front leg in front of you, the more emphasis you place on your glutes.
With your back foot situated on a bench or box and your chest high, drop your back knee to the floor. Go down as far down as you can. Repeat.
5 moves to a better butt