Today we have a guest post from my friend Nina Tavares. I am excited to post this because it’s on one of my favorite topics…enjoy!
-Kyle
Nina Tavares
Butts are in right now and it seems as though they are here to stay.
Thankfully, you can build solid glutes from scratch with some sweat and the right moves.
Read on to discover my five favorite booty-building exercises to get you on your way to building some goddess worthy glutes!
#1: Barbell Back Squat
This exercise is commonly referred to as a booty-builder, and for good reason. In addition to working your glutes, you will also work your quadriceps, calves, hamstrings, and lower back.
What’s great about this exercise is that the positioning of your feet can control how heavily you target your glutes. Use a wide-stance to emphasize booty building, since a narrow stance will focus more on the quadriceps.
I like to do 10-12 reps for 3 to 4 sets, and make sure you squeeze at the top of each rep!
#2 Bulgarian Split Squat
This exercise is a great butt builder, and its also awesome for correcting any muscle imbalances in your lower body since you’ll be working one leg at a time.
By placing your back leg on a bench, you will be able to target the glutes more directly. I like to do these on a smith machine because I can go heavier. Position the bar behind your shoulders and lower yourself to a parallel position, feeling the stretch in your hamstring. Return to the starting position, squeezing your glutes.
I prefer to alternate legs on each set for this exercise, that way my heart rate stays elevated the entire time.
Try 8-10 reps per leg, for 3 to 4 sets.
#3: Sumo/Plie Dumbbell Squats
Are you sensing that I love squats yet? This variation of the squat will ensure you feel it in your buns. Although this exercise can be performed on the floor, I prefer to make this more challenging by standing with one foot on two separate benches, grasping the dumbbell by its head and dangling it between my legs.
Once lowered into a parallel position, pause for 2-3 seconds before returning to the starting position. Make sure to squeeze those buns at the top of each movement and keep your back straight to avoid injury!
12-15 reps for 3 to 4 sets will set your buns on fire.
#4: Cable Kickbacks
This is an isolation exercise for the glutes, and I’m a big fan. The trick to reaping the rewards of this movement is to make sure you’re lifting a challenging amount of weight.
I keep reps between 8-10 for this exercise, performing 3-4 sets, and always making sure I’m in control of the movement. Squeeze your glutes at the top of the contraction for a second before lowering. Feel the burn!
#5: Stiff Leg Dumbbell Deadlift
This is a booty burner for sure! To do this exercise properly you must make sure to keep the dumbbells close to your body and your eyes looking straight ahead so that you maintain a flat back at all times. As you lower the dumbbells towards your toes, feel the pull in your hamstrings and glutes, focusing on that mind-muscle connection!
I prefer to perform these as a drop set at the end of my workout to tire out the muscles and ensure my buns are left burning.
Booty Gains
To really build a beautiful backside, remember to switch up sets and reps often so you’re constantly keeping your muscles guessing. I focus on my lower body twice a week, with one day focused on my quadriceps and calves, and one glutes & hamstring focused training day. Remember to give your body adequate rest between workouts to prevent injuries.
Other Articles You Might Like
1. Refeed: Overeating to Enhance Fat Loss
2. Why Females Belong in the Weight Room
Nina Tavares is a Certified Fitness Trainer & Certified Nutrition Specialist. She is the owner of Nina Fitness Training, LLC. and works with clients across the country, helping them to reach their goals.
Facebook: Facebook.com/ninafitnesstraining
Instagram: @ninafran
Twitter: @nina_francesca
Website: www.ninafitnesstraining.com
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