Posted on May 22 2019
When it comes to training, I believe in taking a full-body approach. What I mean by this is that you should train every muscle group, focus on proper movement patterns, and strengthen any imbalances you may have. Depending on your goals, you may spend more on a specific style of training. For example, a sprinter will more than likely do more strength and explosive lifting sessions along with track workouts, whereas a swimmer may focus more on their cardiovascular endurance with weights dispersed throughout their program.
I could spend all day talking about my theories on training, but that's not what you're here for. You're here because you want to find out what moves you should be doing to get a stronger, fuller butt. Ahead are a handful of my favorite moves that will work your booty and various muscle groups in your legs. As I stated earlier, take a 360 approach and train your entire body, not just your booty.
This is 100 percent not a workout, so don't do all these moves in one session. That would feel pretty bad. Instead, choose two to four different moves (don't just do all deadlifts or all lunges), and add them to your lower-body and/or total-body workouts.
But if you're trying to build muscle (that's how you get a bigger butt), you've got to make sure you're eating enough food. Here's what a registered dietitian says you should be eating to build muscle. You'll also want to get enough sleep; seven to nine hours a night is optimal. Now, without further ado, the exercises you should be doing for a firm and strong butt.
Bulgarian Split Squat
- Grab a pair of 10-pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
- Press your right heel into the ground to straighten your right knee. This completes one rep.
- Adjust the carriage so that it's at the bottom of the cable machine. Place the ankle strap attachment around your left ankle, and then attach it to the machine. You should be facing the pulley.
- Next, select a weight that will challenge you — 10 to 20 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
- Step one to two feet away from the pulley, and place your hands on the frame to maintain your balance.
- With a slight bend in your knees and your core engaged, kick your left leg back as high as it can go. Hold for one second, then return it to the starting position with control. This counts as one rep.
- Stand with your feet wider than shoulder-width, with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused on your heels, push yourself up to the starting position to complete one rep.
Dumbbell Walking Lunge
- Stand upright, feet together, with 10-pound dumbbells at your sides. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
- Press your left heel into the ground and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one rep.
Weighted Glute Bridge
- Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is considered one rep.