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Build a Big Booty With These 3 Exercises

May 6, 2020

Building a butt is not easy although it is very desired by most. Although a rounder, firm, and toned butt look better, stronger glutes are really important to have health-wise as well. A stronger booty will help your posture, reduce the risk of dormant butt syndrome, and help you with lower back pain. Strong glutes help your athletic performance by giving you stability and endurance to your joint. They are basically a complementary system to a healthy bone structure. 

There are countless home workouts for a bigger butt and stronger glutes but these three are special. Not only are they the most effective exercises but you can also perform them while you’re at home as they are bodyweight workouts

Make sure you warm up your glutes with butt kicks, high knees, glute bridges, and plank walkouts before you get started and cool them off with stretches after you’re done. 

Big butt workout plan

Make sure that you perform all three exercises without rests in between reps and max 90 seconds rest between sets. This workout requires you to complete five sets. 

Walking lunges: 24 reps
Step-ups: 20 reps
Single-leg glute bridges: 12 reps each leg

Walking Lunges

  • Stand tall, with your feet together and your hands on your hips.
  • Take a step forward with your right leg.
  • Slowly lower your hips so that your left knee comes close to the floor but doesn’t touch it. 
  • Your left leg should be at a 90-degree angle and the knee should be directly over the ankle. 
  • Push your body up with your left foot and slowly get back to the starting position. This is one rep.
  • Continue the exercise with your left leg this time. Complete 24 reps in total.

Step-Ups

  • Start by standing tall in front of a low chair, bench/stool, or even stairs, whatever household item you can use as exercise equipment.
  • Bring your right foot forward and take a step into the center of the seat. 
  • Bring your right foot into the seat by lifting you who body up. 
  • Lower your right foot into the floor and followed by your left foot.
  • Switch your legs and repeat to complete one rep. 
  • Finish 20 reps in total.

Single-Leg Glute Bridge

  • Start by lying on your back with your legs bent and your feet resting on the floor. Place your hands on the floor as well for stability.
  • Slowly lift your right foot towards the ceiling and straighten it.
  • Press your left heel on the floor and lift your hips up until they form a straight line with your leg.
  • Lower your body to the starting position on the floor and do 12 reps with each leg.

Don’t forget to stretch for three minutes minimum.

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