EXERCISES

The “5 Best Glutes Exercises And Strategies” To Turn A Flat Butt Into A Rounded And Muscular Butt Forever

December 5, 2022

Glute workouts may once have been the go-to for every woman’s instant butt lift, but now they’re now the preferred exercise for women who want to train smarter, not harder.

“The glutes are the engine of the body and hold everything together,” says Bigflex Dogg, trainer, and founder of Bigflex Dogg Club. “They are the largest, strongest muscles in the body and have been strategically placed at the crossroads of the upper body and lower body.”

Let us decode that. If you want to tone your legs, tighten your lower stomach, and fix your posture it’s time to get to the bottom of the problem, which is often weakened glute muscles.

“To help you finesse your lower body workout routine, we’ve rounded up the best bum workouts available online”. Whether in the home or gym, with weights or just your body weight, good results are guaranteed.

“Read on to discover why training your glutes will give you more than just aesthetic benefits, and which moves (other than squats) will help result in a perkier posterior”.

Turning a flat butt into a round and muscular butt can take some time and effort. Running on the treadmill or spending some time on other cardio equipment isn’t going to budge the needle for you if you’re looking to transform your rear.

If you want to build a peach emoji? like butt, you need to switch between the compound (multi-joint) and isolation (single-joint) exercises. If your glutes are lagging as compared to the other muscle groups, you should dedicate entire workouts to training your butt.

1. Squats

Squats are an overall leg-building exercise. While performing the squats and every other glute-building exercise, you need to make sure you go deep. Ass to the grass is the way to go while performing butt-building exercises.

Going below parallel on the squats will target your butt effectively. Pausing at the bottom of the movement for a couple of seconds will fill your rear with lactic acid. Put more focus on your glutes by not locking out your knees at the top of the movement.

2. Donkey Kickbacks

Donkey Kickbacks are an excellent isolation exercise for building muscle mass in your glutes. If the bodyweight version of the kickbacks feels easy, you can add resistance by using weights.

Get into a kneeling push-up position on an exercise mat. The bend of your knee should create a 90-degree angle between your calf and hamstring. Exhale and lift your right leg until your hamstring is in line with your back. Return back to the starting position and repeat for the left leg.

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3. Lunges

Lunges target your glutes and quads and can help in building muscle definition. You can try standing, alternating, or walking lunges to target your glutes. Bulgarian split squats are another variation of the lunges which can help you in developing your butt.

Start with holding dumbbells on each side. Bring your right leg forward and perform a lunge so your right knee is only an inch away from the ground. At the bottom of the movement, your right calf, and the left quad should be parallel to the floor. At the same time, your left calf and the right quad should be parallel to each other. Return to the starting position and repeat for the left leg.

4. Hip Thrusters

Hip thrusters are one of the most underutilized exercises when it comes to glute training. Most people make the mistake of going through the motions while performing this exercise. You should pause and squeeze your glutes at the top of the movement to get the best results.

Lie with your upper back at the side of a flat bench and place a barbell on your quads. Your feet should be flat on the floor. Your butt should be an inch away from the floor at the bottom of the movement. Your back, glutes, and hamstrings should be in a straight line at the top of the movement.

5. Dumbbell Sumo Squats

Using dumbbells while performing the sumo squats helps you in increasing your range of motion. Stand on an elevated platform like the aerobic steps or a couple of benches to further increase your range of motion.

Hold a dumbbell between your legs and perform a squat without bending your back. Pause for a couple of seconds at the bottom of the movement and don’t lock out your knees at the top to target your glutes efficiently.

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