You probably have been doing a weekly glute workout routine and it doesn't seem like you're getting a rounder bum?
Do squats really work to make your bum bigger? Yes, but you need a full booty building workout plan that works all the booty muscles.
You'll be a booty building expert after this, I will teach you exactly how to build an amazing booty!
So here's the thing, you can't just throw squats into your workout routine and expect to build a big butt fast.
Your butt isn't just one big muscle, in fact, it is made up of 5 major muscles that all need attention.
- Gluteus Medius
- Gluteus Maximus
If you start working out all of these muscles you will be on your way to that head turning booty you've always wanted
I've put together a few exercises below so you can see which exercises work what part!
1/ Gluteus Medius- Glute Bridges
Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold your bridged position for a couple of seconds before easing back down.
2/ Gluteus Maximus- Lunges
Keep your upper body straight, core engaged, shoulders back and look up to where you are going. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
3/ Hamstrings- Romanian Deadlift
Before you begin your shoulders should be back, your back slightly arched, and your knees slightly bent. As you lower move your butt back, keep the weight close to your body, as you return to starting position drive the hips forward.
4/ Semitendinosus- Cable Kick Backs
Keep your knees slightly bent and your core tight, slowly kick back. At full extension, squeeze your butt cheek for a hot second for a better contraction. Control your leg slowly back to starting position.
5/ Adductor Magnus- Cable Side Leg Raise
Before you begin your standing knee should be slightly bent. Slowly raise your leg as high as you can without leaning over. Pause, then return to the starting position. P.S I didn't pee my pants. Sweat + Gray pants = Bad combo
There are a few things I wanted to mention before you give this workout a try...
Every day before you start lifting walk on the treadmill or hop on the elliptical for 10 minutes to get your body a little warmed up, do a few minutes of foam rolling and throw in some active stretching.
I usually do 3 sets of 10 for each exercise and limit rest to about 30 seconds, no more than 1 minute depending on intensity level in between sets. DON'T take a 5 minute Facebook break on your phone! The goal is to keep your heart rate up and push yourself.
I hope you enjoy the exercises! Let me know what your favorite booty exercise is in the comments below!
I want to help you get to your after photo so I have created all of these free resources to help you get started: