As you well know, we have all been blessed with different body types. Some may think of their butt as a blessing, while others would rather say their rear is a curse!
Well we say, let’s work with what you have and turn your butt into your sexiest and most loved body part!
We’ve have outlined some of the most effective proven butt building exercises.
Each day that it’s time to train your lovely lower body, choose three exercises from the list below (Keep in mind that consistency is necessary in seeing, and feeling results):
Squats are an excellent and proven way of training your gluteus maximus (butt). You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.
Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads (front of the thighs) will work. As you move your feet further apart, you’ll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you’re doing squats properly.
If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.
Lunges are another exercise that works your glutes. Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit her daisy duke shorts in The Dukes of Hazzard.
Here are several different types of lunges:
· Stationary lunges
· Walking lunges
· Alternating lunges
· Side lunges
Hold two dumbbells to the side of your body. Bring one leg forward and stand so that you have good balance. Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes. At this time the other knee will almost touch the floor; then come back up. Do all of the reps with one leg forward and then continue with the second leg.
Hip extension is a movement that I will always include when I want my butt to look its best. This exercise, which I have learned as “Flutter Kicks” will surely make your hamstrings and glutes burn with delight. OK, maybe this doesn’t sound like fun to you, but if you simply give it a chance here, you may start enjoying it as much as I do.
On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips.
Lift one leg higher than the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.
Do you want more? Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close. When you close them, have one leg cross over the other. Alternate each rep, which leg is crossing over. Try doing 2-3 sets of 20 repetitions on each leg.
Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical! Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells). Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.
This is where it’s time to SQUEEZE your butt to raise back up. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. Make sure that you don’t hyper extend your knees. Do 3 sets of 8-12 reps.
Surely, there are many other variations to the above exercises… just find out what works best for you by doing a little experimenting. Stay focused and know what parts of your booty you are trying to target before you begin any serious butt-building program.
Then do as the muscle rat in the above video does…. lots of front squats!
While most of us might not be ready to take on as much weight as he does, you can always start off with low weight until you master the proper technique.
Add this exercise to your workout routine for some fast muscle ripping and building.
Pre-exhaustion programs are not recommended for the quadriceps.
The quadriceps are powerful muscles and when the quadriceps incorporate the equally powerful gluteals, very heavy loads can be placed on the entire body.
Therefore, it is recommended that you begin training with the compound movements (such as: squats, dead lifts and leg presses) in order to enhance the normal movement patterns of the body.
For the safest squat technique just follow these rules:
Rule 1: Head neutral
Rule 2: Shoulders back
Rule 3: Bar resting on top of the scapula and posterior deltoid.
Rule 4: Maintain “weight-lifters arch”
Rule 5: Descend – 4 counts – inhale
Rule 6: Do not exceed “knee-toe-line”
Rule 7: Do not exceed “knee-hip-line”
Rule 8: Do not bounce at bottom
Rule 9: Feet positioned slightly wider than shoulder-width
Rule 10: Toes pointing outward for comfort 10-20 degrees
Rule 11: Nothing under heels
Rule 12: Knees track directly over toes
Rule 13: Ascend – 2 counts – exhale
Rule 14: Don’t lock the knees
According to research from the NSCA, if you use the GPO Principle (Gradual Progressive Overload) and perform deep barbell squats (hips go below “knee-hip-line”: violating Rule #7) starting out very light and gradually increases the load used in the deep squat, there will be little chance of injury.
Now that the cautions are out-of-the-way, the benefit to performing deep barbell squats is to strengthen the VMO. The VMO is the primary muscle in the quadriceps for full-knee extension and knee stability. Deep squats cause much greater muscle activation of the VMO than any other exercise.
If your concern is care and prevention of potential knee injuries, you can begin with NO resistance and a SUPER-SLOW technique to limit the chance of a problem developing.
The wide-stance-squat provides greater leverage and therefore is used to increase overall strength. The wide stance shifts the center of gravity slightly backward; this allows the powerful hip and gluteal muscles greater muscle activation, while decreasing stress on all but the vastus medialis muscle of the quadriceps. This exercise is best used to increase overall strength and to increase stress on hips, gluteals and vastus medialis. This wide stance squat position is referred to as the Powerlifter Squat.
To optimally perform the Powerlifter Squat simply follow the rules above – except: position the feet fairly wide apart with toes pointed outward between 10 – 30 degrees. It is imperative that you maintain the “weight-lifters-arch” (Rule #4). During the descent, allow the hips to come back and down as if sitting in a chair and shift the weight naturally to the heels. During the ascent, drive the weight through the heels while driving the hips up and forward.
The narrow stance squat is referred to as the “bodybuilder squat”. This is not recommended for the ordinary athlete because the barbell is positioned higher on the neck with much of the weight coming down on C-7 (Cervical vertebrae – 7).
The narrow stance makes it difficult to maintain a “weight-lifters-arch” and impossible not to exceed “knee-toe-line”. Bodybuilders use this high-risk exercise to move the stress load from the gluteals and hips to the quadriceps and primarily the vastus lateralis in the quadriceps group.
Similar variations are performed with similar results in the leg press, dead lift, hack squat, etc…
On the leg extension machine, you can also change the stress on different muscles of the quadriceps by rotating the position of the feet:
1. internally rotating (pointing the toes-in) increases the stress
on vastus lateralis.
2. externally rotating (point the toes-out) increases the stress
on the vastus medialis.
To increase the stress of the rectus femoris is the leg extension machine, extend the upper body by posteriorly tilting the pelvis (this is the opposite of the anterior pelvic tilt in the “weight-lifters-arch”.
Warning: Leg extensions are OPEN CHAIN EXERCISES and not recommended for injured knees. Most Critically: NOT recommended for ACL injuries (Anterior Cruciate Ligament).
One great benefit to performing compound exercises with high intensity loads is that high stress stimulates the endocrine system to produce anabolic hormones (HGH – Human Growth Hormone, IGF-I – Insulin like Growth Factors, testosterone, ect…), at least in males, there is limited evidence that heavy compound movements (i.e.: squat) stimulate testosterone production in females.
Now hit the gym and build some big muscle ham hocks for us!