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Squat Novice? Don't Worry, Follow This Glute Exercise Routine

While we are currently sharing the world with the likes of the Nicki Minaj and the Kardashians, having a bigger behind has been the envy of many.

So how do you get that peachy behind?

Well, I have some good news and some bad news. The typical size of your butt is very much decided by your family genetics, with this determining where your body fat is stored.  However, the good news comes if you are looking to add some mass to your ass then you can very much strengthen your glutes, and in turn, add some size to your behind.

Bum Science

But why on earth are girls looking to get bigger bums, aren’t we are supposed to look like skinny Victoria Secret models?! Well not anymore, with the like of CrossFit hitting the mainstream more and more women are smashing their strong glute goals. Strong is the new sexy, and sexiness is in abundance on the CrossFit scene.

There is another reason why big butts are becoming more desirable, here comes the science! A bigger bum makes you biologically more attractive. Evolution plays a large role here as in the days of early man big behinds enhances the appearance of the curvature of the spine. This is a very important and desirable trait for mating as a big butt, and a well-supported curved spine can promote a smoother birth and improves mobility when sourcing food for your newborn.

There are many other reasons why a strong and firm butt is desirable especially if you have a sedentary day job. If you are not using your bum, then you will quite simply lose your bum. Use it or lose it, sister! Yes, I just said that but I mean it because your ass and the glutes that make it up are incredibly important muscles that help prevent injury, improve performance, assist with mobility, balance and posture as well as look damn sexy in almost any (or no) clothing.

Here’s How

Ok, ok I can hear you screaming “how do I get this big behind you speak off?” Well if you are new to the gym scene then here’s how. At the gym, a mix of compound exercises that require using a large muscle group in one exercise, and isolated exercises that specifically target one muscle certainly get your glutes fired up.

I can also hear you saying “what are my glutes?” Well, three main muscles make up your glutes; these are the gluteus maximus, gluteus medius, and the gluteus minimus. Yes, it is the maximus that is responsible for creating that desirable shape of your butt although essential for the majority of your movements. However, for a great bum, it is important to exercise all muscles of the glutes to provide maximum effect.

The Workout

Exercising your glutes to hit your bigger bum goals will need to happen up to three times a week. The following exercises can be carried out at the gym or at home. These are specifically selected to help you move better, feel better and take your training to another level.

So if you don’t quite have the brute butt you are after as yet then boost your butt’s brawn by weaving these exercises into your workout plan 2 or 3 days a week, with ample time to rest, recover and grow in between.  For each exercise, aim for 5-12 heavy reps, using proper form and complete four sets of each.

Hip Thrust

You don’t need any fancy equipment for this one just yet. Lay on your back, at home or in the gym. Place your feet up and press them against the side of the bench, or sofa. With your hands flat on the ground, and your knees at 90 degrees slowly squeeze your glutes and raise your hips until your body forms a straight line.

Slowly release back to starting position, this thrusting motion must remain controlled for an inevitable ‘cheeky’ workout.

Squats

Build your booty with this stable compound movement. This classic exercise is the foundation of all booty boosting exercises. Squats are the king, or queen rather, of all lower body exercises as it works every muscle in your legs building on your stability, strength and of course size.

With your feet at shoulder width apart, squat down as if you were looking to sit your bum on to a chair. Keep your back straight and your chest and head facing forward. Squat down until your thighs are below parallel to the floor to place emphasis on the glutes, and then push back up to your standing start position.  That’s one rep, do 10 to 12 in a row slowly and controlled to set your bum on fire.

Weighted Walking Lunges

Again at home or in the gym, grab some dumbbells and hold them in each hand down at your side.  With your feet at shoulder-width apart step forward and slowly lunge until your leading leg is at 90 degrees to the floor. Use your leg and glute strength to return back to your standing start position before repeating the exercise with the other leg.

Keep your back straight, your core engaged and never let your knee past your toes when lunging, alternate legs until ten are completed on each side.

Stiff-Legged Deadlifts

glute exercise routine

Using the same dumbbells as above, hold one in each hand down in front of your thighs, while standing with your feet closer together.  Keeping the dumbbells close your body at all times slowly hinge at the waist and lower the weights until your straight back is parallel to the floor. Slowly return back to your starting position.

To mix things up a bit and add extra burn to your butt move your feet out so you’re in a sumo wrestling position and the weights hang between your legs. Do not let your lower back round off; go as low as you can with the dumbbells so you can feel a very deep and very meaningful booty stretch.  

These exercises allow you to put a huge emphasis on your glutes and the bootilicious behind you desire will be with you in a matter of weeks!