Best Workouts for Women: Good Routines, Great Results
Let’s be honest. Genetics will play a big role in how big your butt can get. Chances are you’ll never get a butt like Kim K or Beyoncé. Those women are just genetically blessed. With that said, you can definitely increase the size of your butt through strength training. There is a reason you are doing those squats and lunges.
How to Get the Perfect Glutes
Your bottom is broken down into three muscles groups: the gluteus maximus, the gluteus medius, and the gluteus minimus. The gluteus maximus is the largest muscle in the body and the one you visibly see. The gluteus medius and gluteus minimus are smaller hip stabilizers. The three muscles are often lumped together and called your glutes.
To get the perfect butt, you need to train all your gluteus muscles. Strong glutes help with stability, balance, and power. If you’re a runner, strong glutes are important in injury prevention. Plus, a toned backside looks amazing in the perfect pair of jeans.
Exercises to Get a Beautiful, Toned Glutes
The key to getting the perfectly toned butt is working your glute muscles with compound exercises. A compound exercise is an exercise that involves more than one muscle group, like squats. You’ll also want to do a couple of isolated exercises, like glute bridges, to help strength your hip stability muscles.
The gluteus medius and gluteus minimus were not designed for size, but they shouldn't be ignored. Both muscles assist in abduction, stabilization, and internal and external rotation of the hip joint. Lateral band walks and monster band walks are a great way to strengthen these smaller glute muscles to help prevent injury. These are great exercises to add to your warm-up for leg days.
Before you start lifting heavy weights, it’s important to activate your glute muscles. If you work a desk job, you’re sitting on your butt all day. If you go right from your desk chair into your workout, you might develop “dead butt syndrome.” Yes, it is a real thing! To help prevent this, you want to focus on some activation exercises, like the donkey kick.
Trainer Tip: How to Do a Donkey Kick
Start in the all-fours position on the floor with your hands right under your shoulders and your knees under your hips. Lift your left knee off the floor until it is parallel to the floor in alignment with your hips. Your knee is bent in a 90-degree angle and your foot is parallel to the ceiling. Lower knee back towards floor without touching the floor. Kick leg back again and repeat for desired repetitions. Aim for 15 on each side.
Squats are the best exercises to develop your glutes. Not only will you get strong glutes from squats, but squats naturally release Growth Hormones and Testosterone that encourage muscle growth. Larger glute muscles also mean a higher metabolism so you’ll be burning fat all day long.
There are many forms of squats from bodyweight squats to barbell back squats to plyometric jumping squats. Start with the basic bodyweight squats. Once you have mastered the technique, start adding weight with dumbbells, kettlebells, or barbells. The more weight you lift, the stronger those glutes will get.
Lunges primarily target the quadriceps, but they also target your glutes, hamstrings, and core muscles. Since lunges work so many lower body muscles, they are an essential toning exercise if you want the perfect butt.
Dumbbell reverse lunges are a great lunge variety to do at the gym for your glutes. Start by standing with your feet about shoulder-width apart and dumbbells in your hands by your side. Take a step back with your left foot. As you step back, your left knee should descend until your knee almost touches the floor. Pause for a second then return to the standing position. Either complete all your reps on this side before switching legs or alternate legs with each rep.
Fun Fact: The Gluteus Maximus is the largest muscle in your body.
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