Looking for the best workout to build a round sexy bum? If so, get ready for some hard work! The glutes are the largest muscle in your body and play a vital role in enabling the running motion. They also help maintain proper leg alignment, stabilize the hip, and allow you to maintain an upright position. Since most people spend the day sitting, their glutes are almost always asleep.
Activating and strengthening these muscles should be your priority. Whether you want to get rid of back pain, improve your posture, or build a Brazilian butt, target your glutes when working out. This muscle group actually stops working properly due to inactivity. This can lead to poor posture, decreased physical performance, and injuries. When your glutes shut down, your body uses other muscles to do their job, such as your hamstrings or lower back. The truth is that most back injuries can be prevented simply by building stronger glutes.
Don’t worry if you have poor glute genetics! There are plenty of exercises that will make your butt bigger and rounder over time. The key is to be consistent and stick to your workout. Do the right exercises and stop wasting your time with useless moves and excessive cardio. With a little effort, you can build a head-turning butt that makes you look like a Brazilian goddess. So, here are the best glute exercises for a sexy rear:
Seated Machine Hip Abduction
This is an excellent exercise to increase your muscle tone at the upper part of your hip. Your butt will become rounded and will make your waist slimmer. Do these facing front-wards AND backwards for best results.
The squat is the king of leg exercises. This compound move works your whole body, including your abs, shoulders, back, calves, quads, glutes, and hamstrings. However, some squat variations target the glutes better than others. A good example is the split squat, which burns fat, builds muscle, and shapes your butt.
Bulgarian Split Squats — Source
Also known as the Bulgarian split squat or the single leg squat, this exercise is simple enough for any beginner to perform. It requires no equipment and can be done, making it ideal for home based workouts. If you’ve never tried it before, use your body weight only. Once you learn proper form, hold a dumbbell in each hand or a barbell on your shoulders. This exercise will help you build stronger quads and glutes, tone your core, and improve your balance. It’s much safer than regular squats, so it can be done even by those with back pain.
The secret to better squats is to push through your heels while squeezing your glutes. If you do it right, you should your quads burning. Watch your form and keep your back straight to prevent injuries. Start with small weights and increase the load gradually. For best results, do split squats at the end of your workout. This way, it will be easier to train your legs and glutes to failure so you can feel the burn. Aim for three to four sets, 15 reps each.
Sumo Barbell Squats
Want to lift your butt and make it rounder? Try sumo squats! Touted as one of the best glute exercises out there, it hits your inner thigh adductors and glutes as well as your quads, hamstrings, calves, and hip flexors. The key is to keep your feet in a wide stance with your toes turned out. When doing regular squats, the feet are positioned hip-width apart.
This exercise as also known as a plie squat. You can do it with your own body weight, or use a barbell for adding resistance. Looking down can affect your balance, so make sure you’re looking forward all the time. If you have back problems, replace the barbell with dumbbells or kettlebells. Complete up to four sets, 12 to 15 reps each.
The Glute Bridge
Another fantastic exercise for your booty is the glute bridge. This move can change the way you look, helping you build a perfectly round butt. If you use your body weight, do as many reps as possible. Keep going until you feel your butt and hamstrings burning. Squeeze your glutes really hard and lift it off the floor with an explosive move. Some gym buffs perform this exercise on leg day, while others do it several times a week. For quick results, do glute bridge up to three times a week, preferable at the end of your workout.
Glute Bridge — Source
Donkey kicks, also referred to as kickbacks, will strengthen your butt and hamstrings in a short. Along with the hip thrust and glute bridge, it’s one of the few exercises that activates the glutes. This move hits the spot where your glutes and hamstrings connect, lifting your butt. To fully reap its benefits, kick up with your heel and keep your lifted foot flexed.
This exercise can be done on the floor or on a special butt-blaster type machine. However, it’s easier to maintain good form and isolate your glutes when you work out on the floor. Maintain a neutral spine, look in front of you, and do not arch your back. Keep your head in line with your upper body. Complete four sets of 20 to 40 reps each until you feel the burn.
Romanian deadlifts and stiff-legged deadlifts and are a great choice for your glute workout. Performing these exercises up to three times a week will strengthen your back and leg muscles, shape our booty, and help you build lean muscle. The deadlift creates an anabolic environment that supports muscle growth. It also boosts metabolism and recruits nearly every muscle in your body, making you stronger overall.
Romanian Deadlifts — Source
This exercise will help you build firm, thicker hamstrings and amazing glutes. Keep in mind that Romanian deadlifts work best when utilized as high-volume exercises, so pick a weight that allows you do complete at least eight reps per set. If done properly, you should feel your glutes and hamstrings working. Keep the barbell as close to your body as possible, push your glutes back, and hold your chest up all the time. Squeeze your abs to increase core stability.
In general, it’s recommended to perform three or four sets of 12 to 15 reps for most glute exercises. If you use light weights or no weights at all, do more reps. Train your glutes on leg day, or include a few squats and glute bridges in your daily workouts. These exercises should be enough to get your buns on fire and shape your legs.
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