Ways to grow your booty!
So I’ve been doing glute (booty) training for years now and I am currently putting together my first booty building workout guide. I hope to release it within the next week. But I wanted to share some things that I am learning that will help you on your big booty journey.
First I will list out the best booty building exercises and then I will give some tips on how to do them so you are really targeting and working the glute muscles. I will post some pics or videos at a later time showing how to do them but you can easily find pics and videos on google and youtube.
Best Exercises For the Booty
- Hip Thrust
- Glute Bridge
- Squats
- Deadlifts
- Lunges
Now I have always known these were great for building your booty but I’ve recently learned a few tips that will help you perfect these movements and really target the glutes.
Hip Thrust
- Make sure you are locking out at the top of the movement
- turn feet slightly outward
- try doing some iso holds where you pause for 3-5 sec at the top of each rep
- while we all want to push our strength limit and add a lot of weight try doing more reps (15-25) at a lower weight
Glute Bridge
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- According to Bret Contreras, the father of hip thrust and glute building, its better to do Glute bridges with a preloaded bar versus a barbell with plates because you can get better range of motion. So try a preloaded bar or I like to use one heavy dumbbell across my hips. I also add in resistance bands. Here are the bands that I’ve been using religiously over the past couple of years and they are super durable! I feel like they are almost impossible to break.
Squats & Deadlifts
- Squats and deadlifts are two well rounded compound movements that will work your entire leg.
- To make these more glute focused try squeezing at the top.
- With squats try going slow on your way down and holding for a couple of seconds.
- Instead of regular deadlifts try wide stance sumo deadlifts to target your glutes more.
Lunges
- Lunges are another compound exercise that works the booty really well.
- Lean forward when doing walking lunges to target the glutes more
- Try reverse lunges
- Implement iso-holds where you pause while coming up from the lunge for 3-5 seconds..weight should be in your front heel to work the glute on that side
- Make sure you are pushing through your front heel when coming up. Your front leg should be doing most of the work.
I hope these tips helped. I will post pics or videos of me doing the movements but until then do a quick search on google or youtube to see how to do them. And let me know below if you tried them, how they felt or if you have any questions! And may your booty get bigger !
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