5 Proven Exercises to Build a Bigger Butt

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!

 booty building workout plan

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.

  1. Gluteus Medius
  2. Gluteus Maximus
  3. Hamstrings
  4. Semitendinosus
  5. Adductormagnus
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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!

 booty building workout plan

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.


 booty building workout plan

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.


 booty building workout plan

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.


 booty building workout plan

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.


 booty building workout plan

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


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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:

• 5 Day Weight Training Workout Plan to Get You Started in the Gym

•The Secrets to Burning Fat

 

 booty building workout

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Hi, I'm Megan a NASM Certified Personal Trainer, on a mission to help all women, like you, get fired up about their goals, learn the most effective workouts to burn fat, be their most confident self, and never settle for an average workout, relationship or life.

My goal is to debunk all the fitness myths and conflicting information about diet and exercise, so you can enter the gym with determination and a plan in hand to crush your goals.  Whether you want to perform like an athlete, lose weight or build more muscle, I got you girl!

There is no force more powerful than a woman who's determined.


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