5 Best Butt Exercises

[Blondie_Bombshell]

Squats - Squats are one of the best exercises you can do for your hips, butt and thighs and they're also a functional exercise, helping us build strength for a variety of daily activities.

How to:

1. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
2. Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you're sticking your butt out behind you, but keep the torso upright and contracted.
3. Press into the heels to stand up.
4. Repeat for 2-3 sets of 8-16 reps

 

[Blondie_Bombshell]

Lunges - Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves. What's nice about lunges is that there are a variety to choose from such as: * Static Lunges
* Side to Side Lunges
* Sliding Lunges
* Low Lunges
* One-Legged Lunge
* Wheel lunges (front, side, reverse)
* Step by Step: Lunges

 

[Blondie_Bombshell]

Step Ups- Step ups are another great exercise for the glutes. For step ups, place one foot on a step or platform and push through the heel to lift the body up. This is an excellent exercise for the glutes, providing you use a step that's high enough, although you may need to work up to a higher step if you're a beginner. You eventually want a height were your knee is at about a 90-degree angle.

The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow and concentrate on the working leg.



fitnessparadiseworld

 

[Blondie_Bombshell]

Hip Extensions - While I'm fond of more compound moves (like the squats, lunges and step ups listed above) since they work more muscle groups, the hip extension is an exercise that specificially targets the largest muscle in the body...the gluteus maximus.

For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity.

More Variations:

* Hip lift on the ball
* Hyperextension on the ball

Can be done lying, standing, with or without weight(cable/machine)

 

[Blondie_Bombshell]

Single Leg Deadlift - Deadlifts are great for your hamstrings, butt and lower back, but this one-legged version is a great way to add intensity to the exercise and engage your stabilizer muscles to keep your body balanced. Form is critical and you should skip this exercise if you have any back problems.

To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.

More Variations

* One-Legged Deadlift with Balance
* One-Legged Deadlift on the Ball

fitnessparadiseworld

 

[RJ]

i was hoping this thread was headed in a different erection...

I mean direction.

 

[drewbolic]

If you want to take your ass to a new level
check out this artical and get in touch with this guy...the dont call him the glute guy for nothing.

T NATION | Advanced Glute Training

 

[Blondie_Bombshell]

Glutes are easy for me, I actually should stop training them for awhile. If my ass gets any bigger I have a problem.

 

[Mrs P]

Good Thread BB !

 

[drewbolic]

awesome thread BB i think you are the one who hipped me to that link along time ago.

 

[Kristofer68ss]

deads and squats made my ass grow. and my legs.

lol

 

[ArraTonks]

Full squats definetely made my butt grow...and leg curls too.

I don't feel like I'm bigger jean size, just that they fit differently, like looking good on the front, but behind you can see my butt crack, because the jeans fit lower.

 

[Rosie Chee Scott]

Glutes are easy for me, I actually should stop training them for awhile. If my ass gets any bigger I have a problem.

I am the same way - my lower body grows with me just LOOKING at weights, LOL (but seriously, I could do NOTHING for them - and have - and still I gain muscle mass there!)

Good read - I actually wrote a brief article on this very topic mid-2010: Shaping the Perfect Glutes

~Rosie~