Agree or not, your butt is the sexiest part of your body, especially for women. Those toned glutes and round butt cheeks are everyone's weakness. It might come off as a disappointment but cardio doesn't build a butt. You can run all you want, jog all you want and get blue in the face and still not have a toned butt. Which means you will have to work hard for that head-turning butt. That's right! Working hard is often associated with strength training and that's exactly what you need to do.
Your butt is among the big muscles of the body and requires intense strength training to get in shape. Are you ready to get that 'dream butt'?
Great! Let's get started then…
The squat is the mother of all exercises when it comes to building glutes and legs. Nothing tops squats. It is also a great exercise for increasing flexibility, athleticism and even improves your cardiovascular system. If you want to build muscle on your posterior end, then add weights to your squats. Weighted squats are considered to be the best exercise for building the glute. Your glutes constantly work while the weight is on. The muscle activation gets easier and well, the butt gets better!
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Lunges come second. Lunges are also a great exercise to work on your quads and glutes. Many people confuse lunges with back exercises but in reality, it is just an exercise that focuses your legs and glutes. For the perfect lunge, your form needs to be perfect. Stand up with your back straight and lunge forward with your leg. You can also add weights to your lunges to build more muscle. You can try all variations for lunges, forward, backward and sides.
Tip: combine a set of squats and lunges for the perfect butt workout!
Practice Weighted Glute Bridges
A barbell glute bridge is an exercise you'll love to do after an intense squat and lunges set. Lie down on your back and hold the barbell up with the help of your thighs. Now, begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet. Extend as far as possible, and then reverse the motion to return to the starting position. This will relax your back a little and work on your glutes at the same time. be very careful with your form, a single mistake can injure your back and put you on rest for days.
Do Split Squats
Split squats are an excellent butt building exercise. When doing split squats, try pushing from the bent-knee position through heels instead of through the ball or toes or your feet. When you shift your weight to your heel, your center of balance will instantly move backward and will activate your glutes in a much better way.
Single Legged Squats
Single legged squats are bound to put your body in a very unbalanced position. So before you do them, remember, it will take time for you to perform a perfect single-legged squat. There needs to be a crazy balance between your leg and the rest of the body. The advantage of a single-legged squat is that even gets the most stubborn of fat to move and glutes to grow. Single legged squats are often overlooked and underrated but they are among the best exercises to build that perfect butt.
The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. The leg extension exercise targets the quads. It is as important to your legs as squats since it does not let your legs stay idle. When your legs are working side by side along with your glutes, it gives a well-defined shape to both the muscles. Combine it with any of the above-mentioned exercises and see the results in weeks!