Check out 5 top quality exercises for a nicer-looking butt!
So what are these exercises and who came up with this list? Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5.5 million subscribers.
The glutes, a powerful group of muscles found in the human body, play a crucial role in essential movements such as walking, running, and jumping. An aesthetically pleasing and strong glute region is a desirable goal for both men and women alike. In this comprehensive guide, we will delve into the five best exercises specifically tailored to target and enhance glute development. Whether you’re a fitness enthusiast seeking to amplify your glute strength or someone striving for a nicely sculpted posterior, these exercises will help you achieve your goals and improve overall lower body strength.
5 Top Quality Exercises for a Nicer-Looking Butt
Here are each of the exercises that will guarantee to make your butt look nicer, rounder and stronger.
Exercise 1: Deep Barbell Squats
Barbell squats are a fundamental compound movement that engages multiple lower body muscles. To maximize glute activation, deep barbell squats are highly effective. Contrary to popular myths about squat depth, when performed correctly, going deep is safe and beneficial for glute development. Embracing “ass to the grass” squats, wherein you squat low, engages the glutes more effectively and closely mimics a natural squatting motion.
For beginners or individuals unfamiliar with deep squats, initiating the practice with a platform or seat for support is recommended. As confidence and form improve, the platform can be gradually removed, and the full range of motion can be achieved. Key pointers for deep barbell squats include keeping the chest out, hips rotated, and maintaining pressure on the heels during the movement.
Exercise 2: Glute-Targeted Step-Ups
Traditional step-ups primarily engage the back calf, making them less effective for glute development. However, by making a simple adjustment, one can transform step-ups into a powerful glute-focused exercise. Pointing the toes of the back foot upwards throughout the movement prevents kicking off, thus channelling all the stress and effort into the front leg.
When implementing glute-targeted step-ups, the back foot should be planted on the floor a couple of feet in front of the bench or platform. To maintain an upright position and avoid leaning too far forward, focus on keeping the chest out. This exercise is a valuable addition to any glute workout routine.
Exercise 3: Romanian Deadlifts
Romanian deadlifts are sometimes overlooked for their glute-building potential, largely due to improper execution. Executing deadlifts incorrectly may place unnecessary strain on the lower back. However, when performed as a hip-hinging movement, Romanian deadlifts become an excellent exercise for targeting the glutes.
To properly execute Romanian deadlifts, stand in front of the bar with feet roughly shoulder-width apart. Grip the bar outside of the shins, and maintain an upright posture. Hinge or thrust the hips forward while lifting the barbell, ensuring the knees remain almost completely straight throughout the movement. By focusing on proper hip hinging rather than merely using the back, participants can optimize glute engagement and reap the benefits of this effective exercise.
Exercise 4: Bulgarian Split Squats
Bulgarian split squats are a fantastic unilateral exercise designed to isolate and activate the glutes. To maximize glute engagement during this exercise, take a longer stride, and focus on achieving a deep squat during the descent.
When performing Bulgarian split squats, it is essential to maintain proper form to avoid balance issues. Strive to keep the chest out and remain as vertical as possible throughout the movement. Finding the ideal distance between the front foot and the bench is crucial for ensuring that the glutes receive the desired activation.
Exercise 5: Elevated Shoulder Glute Bridge
An excellent glute isolation exercise, the elevated shoulder glute bridge is a fantastic addition to the end of any glute-focused workout. Participants begin by sitting straight up, with their shoulder blades against a bench or platform covered with a soft surface, such as a mat. The barbell is rolled on top of the mat and positioned on the pelvis.
With feet planted on the floor and knees bent, participants lift their hips until they align with the shoulder blades before lowering them almost to the floor and then ascending again. It is essential to maintain control throughout the movement and avoid relying solely on momentum to lift the weight. By performing this exercise mindfully, individuals can fully exhaust the glute muscles and promote further growth and strength.
Full Glute Workout Routine:
To build a well-rounded glute workout routine, combining these five exercises into a comprehensive program can yield impressive results. For optimal outcomes, follow this suggested glute workout routine:
Deep Barbell Squats:
Perform 3 to 4 sets with heavy weights.
Aim for 8 to 10 reps per set, not including warm-ups.
Emphasize proper form and full range of motion.
Superset Bulgarian Split Squats.
Perform 3 to 4 sets for each exercise.
Focus on deep squats and stepping far from the platform for greater glute activation.
Superset Elevated Shoulder Glute Bridge.
Perform 3 to 4 sets for each exercise.
Maintain hip-hinging motion and emphasize glute activation.
Achieving a strong and shapely butt is attainable with dedicated effort and strategic exercise selection. By incorporating these 5 top quality exercises for a nicer-looking butt into a well-rounded workout routine, individuals can effectively improve their glute strength and shape. Remember to prioritize proper form and gradually increase the intensity to avoid injury and maximize results. With consistency and patience, a strong and shapely butt is within reach, helping individuals feel more confident and capable in their daily activities and fitness journey.
For a full description of the exercises and how to perform them, watch the video below from Max Posternak.
The glutes, short for the gluteal muscles, consist of three main muscles:
- Gluteus Maximus: This is the largest and most powerful muscle in the glute group. It is responsible for hip extension, which means it helps you move your thigh backwards when you’re standing, walking, or running. It also plays a significant role in maintaining an upright posture and preventing the body from bending forward excessively.
- Gluteus Medius: Located on the outer surface of the pelvis, the gluteus medius is responsible for hip abduction, which means it helps you move your thigh away from the midline of your body. This muscle is crucial for stability during activities such as walking, running, and balancing on one leg.
- Gluteus Minimus: Found just below the gluteus medius, the gluteus minimus also assists in hip abduction and contributes to stabilizing the pelvis and hip joint.
Training frequency for the glutes can vary depending on your fitness level, goals, and overall training program. Generally, it is recommended to train the glutes at least 2-3 times per week for most individuals. However, this can be adjusted based on individual factors such as recovery capacity and the intensity of the exercises.
Since the glutes are a relatively large muscle group, they respond well to both heavy resistance training and bodyweight exercises. Incorporating a mix of compound exercises like squats, lunges, deadlifts, hip thrusts, and glute bridges can be effective in targeting different aspects of the glutes and ensuring overall development. It’s essential to allow sufficient rest between glute-focused workouts to allow the muscles to recover and grow stronger.
Additionally, don’t forget to incorporate other lower body exercises that indirectly engage the glutes, such as leg press, step-ups, and leg curls, into your training routine for balanced leg development. Always listen to your body, and if you experience excessive soreness or fatigue, consider adjusting the training frequency or intensity to avoid overtraining. Consulting with a fitness professional can also help you design a personalized glute training program based on your individual needs and goals.