My anaconda don’t want none
Unless you’ve got buns, hon!
You can do side bends or sit-ups
But please don’t lose that butt..
-Sir Mix-a-Lot, “Baby Got Back”
These days, big butts are all the rage. Butt implant surgeries and injections are soaring (eek!). But you don’t have to resort to that, ehem, please don’t. I have to be honest with you, though. Not all butts are created equal. For most people out there, a juicy, uber-round butt is just not in the cards, no matter what you do. Of course, there are some genetically gifted individuals who do one squat and baBAM! have a booty all the perverts on social media salivate over. For the rest of us, building a butt is a lot of work – and unfortunately, once you start, you definitely can’t stop. There are a lot of different factors in play that determine how your butt looks – skeletal structure, gluteal muscle attachment points, fat distribution, and waist size, to name a few. Though you may never have the butt shape you crave, you CAN make the most of your unique gluteal potential by doing some targeted glute workouts. And frequently.
The key to a good glute workout is doing a variety of exercises with different ranges of motion, to ensure that you target all 3 gluteal muscles (whoa, wait, there’s more than one?) with every session. Another thing to keep in mind is that your butt will react differently than other peoples’ butts to different exercises. For example, some people will do really well with squats, whereas others might prefer quadruped kicks. It is a good idea to explore a range of exercises options, in order to find out which ones are your gluteal bread and vegan butter, so to speak.
These 10 booty-shaping bodyweight exercises are a great starting point on your gluteal quest. Once you have mastered the moves, add weights or ankle weights to make them more challenging and bring on the gains! Start doing these exercises at least 3-4 times per week NOW and say goodbye to pancake ass!
- Do 10-30 reps of each exercise 3-4x unless otherwise noted.
- For 1-Legged exercises, do 10-30 reps PER leg.
- If you are a beginner, start with 10 reps 3x and work your way up!
- If bodyweight only is not challenging for you and you want to incorporate weights:
- Use ankle weights for the leg lifting exercises
- Check out my Home Gym Essentials: How To Stay Strong Even In Hibernation Mode video to see how I use dumbbells/plates for my leg and butt exercises.
- Make sure to watch the video (top of the page) to see the exercises.
1.) Glute Bridge
2.) 1-Leg Glute Bridge
3.) Quadruped Straight-Leg Kick
4.) Quadruped Bent-Leg Kick
5.) Fire Hydrant
6.) Lying Side Leg Raise
7.) 10 Squat Pulses followed by 5 Squat Jumps, 3-5 Rounds
8.) Squat with Alternating Side Kick, 10-30 Squats
9.) Half-Squat Walk, 10-30 Steps
10.) Floor Reverse Hyper
No need to spend your summer wrapped up in a towel! With these booty-boosting moves (bonus: most of them work your core, too!), you’ll be out there flaunting those cheeks proudly.
Take care, pals!
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