If you follow me at all you know I’m alllwaaayyyyyssss trying to increase those booty gains. I’m a gringa to the core. (Genetically, I’m just not a big booty girl.. I need to work for it. And by that, I mean I need to put in some serious dedication to growing the glutes.) With each pregnancy, regardless of exercising and lifting weights my peach morphs into pancakes .. flat flat flat.
Here I am again with my 3rd baby and here I am again on a pancake -> peach mission. There are a ton of different exercises that can hit the glutes at different angles but I’m going to list 6 of my favorite top booty building exercises.
Sooo there must be a thousand and one different variations of the “squat,” but my favorite is the regular ole’ back squat. This is a compound exercise, meaning the exercise is working more than just one muscle group. Since I care more about growing my glutes instead of quads, I focus on glute activation – having the knees turn just slightly outward (if they are turning inward your glutes are probably a little weeeeak.) I squat nice and low keeping form in check (neverrrrrrrr let your knees go over your toes!!!) and then give the bum a nice squeeze at the top. I can feel my glutes working. If you are not contracting your glutes, then try doing a few glute activation exercises prior.
These are similar to a bridge, except instead of being on the floor, you will place your upper back on the edge of a flat bench (or a ball if you aren’t using a lot of weight.) With feet flat on the floor and weight placed over hips, lower your glutes toward the floor, then thrust up, squeezing those cheeks! Hold for a second at the top before repeating the reps. A little tip: If you are going heavy, grab a nice thick mat or use a neck pad on the barbell so you don’t bruise up your hips.
Cable Glute Kickbacks
Another one that has a billion and one variations, but the one I prooooooobably do must is a standing variation at the cable machine. Lean over but keep your back straight. Lift the leg that is attached to the cable and kick back. I prefer to keep a bend in my knee, although you can do straight leg kickbacks as well.
Hey Hey another exercise with millions of different variations. For the “lunge” exercise, I like to do the walking variation with dumbbells or a barbell on my back (body weight itself works too, just depends on what you have available!) When you step forward, your back knee should come within an inch or two of the floor, but not touching. Push up through your heels. If your balance is nothing short of amazing, then just bring both legs together before each lunge. Just like squats, posture and feet placement are important. Don’t lunge forward to the point that your knees come over your toes. It is not the same as doing a stretch. Remember, knees over toes = injury!
Find a bench, a block, a box, a step or anything else sturdy enough for you to step on. Step up, push your heel into the bench and contract the glutes as you lift your other leg onto the bench! Repeat on the same leg 10-12 reps then switch. The Higher the Step = The more Glute Activation.
Hip Abduction/Quadraped Fire Hydrants
Ahhh the good ole hip abduction machine. Some people hate it some people love it. Then there are those girls that practically live on this machine. I like the seated hip abduction. It’s one of my faves, but I’m totally okay with wrapping my legs in a band and doing some fire hydrants. When you are abducting your hips you are moving them outward. Hip Adduction on the other hand is moving them inward and working your inner thighs. When I use the hip abduction machine, I lean forward slightly and then I can really feel it in my glutes rather than having all the emphasis on my thighs. Try it! Oh and real life tip: short shorts are probably not the best workout gear for this exercise…
There ya’ll are! My most used/faves. There are so many other AWESOME exercises out there to lift and grow the bum! Please comment and tell me YOUR faves!!!