Wed, 04/12/2023 - 12:49
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Everyone wants a firm strong booty. And while some are genetically more inclined to have the round butt that defies gravity than others – those of us less fortunate are still capable of achieving greatness in this area if we work at it. And the benefits don’t stop at aesthetics. Having great buns helps with other things like: injury prevention, mitigation of back pain, improved athletic performance and functional fitness!
Of course there are plenty of “glute” focused workouts in The Fitness App, from on-demand workouts in the gym utilizing the glute focused equipment to at-home favorites like Killer Buns and Thighs or Booty Bootcamp to name a few. However, if you want to have a go at it on your own, here are some of the top butt boosting exercises you need to incorporate into your routine:
1. Stiff Leg Deadlift or Romanian Deadlift
Stand with feet hip width apart holding a barbell firmly in each hand – grip should be shoulder width. Next, hinge at the hips to drive the booty back, keeping your spine straight and “neutral”. With a flat back, (do not round the lower back), lower the weights to about mid-shin or just below the knees, then slowly raise back to the standing upright position while squeezing your glute muscles together and pulling the hips through to the start position..
2. Goblet Squat
Stand with your feet slightly wider than hip width apart. Hold a dumbbell or ideally a kettlebell in a goblet hold (in both hands at chest level with elbows tucked in at rib cage). If your have poor flexibility you can take a wider stance (shoulder width apart).
Point your toes slightly outward. Squeeze your glutes to ensure your hips are fully square and even. Then, keeping your chest up with your gaze on the horizon, inhale and bend your knees to lower you body down into a squat position. Keep your knees aligned and tracking over your big toe. Drop as low as you can manage with a straight spine. (you do NOT want your back to curve in anyway). Then exhale as your drive through the glutes and pull the hips through to return to the start position. Repeat for the full 12 reps.
3. Glute Bridge
Lie on a mat, face up. Bend your knees and place your ankles directly under your knees with feet flat on the ground. Relax your neck and rest your arms at your sides. Lift your torso up until you have a straight line from your knee caps to your hips to the base of your skull. Draw the belly button in by flaring out the obliques. Keep the back straight and don’t arch your lower back. Hold for 3 seconds as you squeeze the glutes as intensely as possible. Then lower back down slowly to start position and repeat for 12 full reps.
4. Sumo Squat
Stand with feet a little further than hip-distance apart and toes pointed out at about 10 and 2 o’clock. Hold a dumbbell or ideally a kettlebell in a goblet hold (in both hands at chest level with elbows tucked in at rib cage). Keeping your spine neutral and your torso upright, inhale and bend at the knees to lower your body down toward the ground – until your thighs are parallel to the floor. Then exhale as your drive through the glutes to press yourself back up to the starting position. The weight stays locked in its goblet hold throughout the entire exercise.
5. Donkey Kicks
Get on all fours (hands and knees) with feet flexed, back flat, spine straight. Knees should be directly under hips and hands should be firmly on the ground directly under the shoulders. Draw the belly button in toward the spine by flaring out the obliques to engage your core. Extend the right leg straight out behind you. Then flex the foot and lift the leg until it’s parallel with your torso. Once lifted, hold for three seconds, then return tap the right toe to the ground and repeat for all 12 reps. When complete switch sides to perform the exercise with your left leg. And if you are wondering how to incorporate these moves not to worry. We got you covered. Do each exercise for 12 reps, back to back with 30 seconds of rest between exercises, for 3 rounds. Go as heavy as you can manage with excellent form for all 12 reps.
If you do this twice a week and are mindful about eating healthily you will see amazing results within a month's time! For personalized workouts, custom meal plans, meditations and more start your free trial to The Fitness App.