Most women share the same aim, to grow bigger glutes. Having a well-rounded and firm derriere is something that takes time and effort but it can be done – and that’s without the assistance of a surgeon!
When it comes to building a butt, most people think squatting is enough – it isn’t, you need to think outside the box! Squatting is a great booty building exercise but it’s not the only thing you need to do to isolate and shape the glutes.
Below we have provided some of the best unconventional glute exercises as part of a fully comprehensive butt-building routine that will give them the best shot at packing on some mass!
Before you start let’s chat about footwear:
Make sure you are wearing flat training shoes or boots, like Otomix, Converse, Boxing boots. These all give a stable platform for you to focus on correct form. A running shoes will not give you this so lets get building with the right shoes 🙂
ARE YOU READY?
Try 4 sets of 15 on each of the below exercises:
Shoulder elevated single leg glute bridge:
Excellent for isolation and firing the glutes up for the rest of the workout! Lay on the floor with your shoulders against a bench, feet flat and knees bent.
Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position. Execute the movement by driving though the heel, extending your hip upward and raising your glutes off of the ground. Extend as far as possible, pause and then return to the starting position.
Single leg kettle bell deadlift:
You may be familiar with the regular deadlift but this variation really isolates the glutes and hamstrings on each individual leg. To perform this you need to take a kettle bell that you can comfortably lift. Hold it in one hand. Lower the kettle bell down your leg towards the floor whilst raising your other leg upwards and keeping it straight. You should bend the static leg at the knee ever so slightly so you can really squeeze the upper hamstrings and glutes.
Narrow stance leg press:
For this exercise you need to position yourself comfortably on the leg press. Place your feet as high up on the platform as you can and have them close together. Having your feet together on the leg press will move the pressure load to your hamstrings and glutes. The positioning of your feet as high up as possible on the foot plate and pressing with your heels will grow that posterior chain!
Sumos are compound lifts that really work your glutes and you will definitely feel the burn! Sumo Deadlifts are an excellent move for overloading the glutes and adductor muscles. Adopt a wide stance with your toes pointed outward at about a 45-degree angle. Hold a heavy dumbbell or a loaded barbell and deadlift it upwards, before lowering it back down to the starting position.
There’s no better way to activate your glutes than the hip thrust. A hip thrust is virtually a plank for your butt. It’s super safe to do and incredibly easy. Lie on your back with your knees bent at a 90-degree angle. Push through your feet and raise your hips as high as you can without arching your lower back. Hold this position for a couple of seconds, then slowly reverse the movement. You can do it bodyweight or add some heavy weight to the thrusts.
The most famous glute building exercise of them all, the barbell squat. This movement not only targets your glutes, it also hits your quads and hamstrings too making it a fantastic all-rounder. Hold a barbell across your back using an overhand grip. Keeping your head up and chest high, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor, then raise back up.
To really build your glutes you should aim to train your legs in a split twice a week. This means on one day train your quads and calves and on another day train your glutes and hamstrings. Training this way will allow you to really develop all the areas of your legs equally whilst dedicating time to growing your glutes too.
Now there are SO many different styles of Lunges to incorporate, either with dumbbells, smiths machine or barbell
• Stationary lunges
• Walking lunges
• Alternating lunges
• Side lunges
Let’s take a stationary lunge. Hold dumbbells at the side of your body. Bring one leg forward making sure you have good balance. Bend both legs and allow the dumbbells to bring your body down towards the ground. At this time the other knee will almost touch the floor; then come back up. Do all of the reps with one leg forward and then continue with the second leg.
There isn’t one magic exercise that will make your butt change. Consistency in the gym paired with a nutrient packed eating plan with adequate amounts of protein will be your keys to bringing out the best your glorious glutes have to offer!
NOW GO BUILD THAT BOOTY :)