Figuring out what to do at the gym can be so daunting. Especially when it looks like everyone knows exactly what they’re doing. If you’re looking to build a bigger booty for the summer season, we gathered five exercises that will fire up your glutes and give you the results you’re looking for!
Did you know that deadlifts are actually a full-body exercise? In fact, it’s arguably one of the best full-body movements you can work on at the gym. It also does wonders for your glutes. What’s most important for you to know going into this exercise is form. You don’t want to throw out your back during this movement, so hear is what you need to know (and we’ll instruct as if we’re using a barbell.) You’re first going to want to make sure your core is fully engaged. Then you’re going to push your butt back into a hinge – make sure not to arch your back. If you’re unsure, grab a PVC dowel. With your hands placed shoulder width apart, you’re going to engage your lats. Then push up by using the force in your heels, do not pull with your back. Make sure your core is still engaged, and push your butt back when you’re setting the barbell back down on the floor. There are several variations of this exercise you can try, like the Single Leg Dumbbell or Kettlebell Deadlift.
2. Glute Bridges
Though this exercise is seemingly simple, it works out every muscle in your booty. For this exercise, you’re going to lie down with your back on the floor and your knees bent, and your arms beside you with palms facing down. While engaging your core and keeping your heels glued to the floor, you’re going to push your hips up and squeeze your glutes as hard as you can when you lift. Hold for at least a second, and then with control, lower your hips down. Super easy. Plus, there are several variations you can take on depending on your fitness level. You can try the single leg glute bridge or you can try adding a barbell to give yourself more of a challenge.
This is practically a bigger booty staple. You can never go wrong with a squat when trying to work out your glutes. Like the deadlift, your form is incredibly important. Make sure your feet are shoulder-width apart, with your feet slightly turned out. When you squat down, push your knees to the side in the direction of where your feet are pointed. You’re going to squat down to a 90 degree angle, and then you’re going to push back up while squeezing your glutes. Make sure your head is always in line with your torso. To give yourself a challenge, use a barbell or try out Bulgarian Split Squats.
Taking the stairs creates a bigger booty for a reason. This aerobics inspired exercise is a simple and effective way to work out your glutes. All you’ll need is dumbbell (weight of your choice) and a bench to step up onto. When you step up, make sure to drive your opposite knee to a 90 degree angle and hold that position for a second before stepping back down.
5. Barbell Hip Thrusts
Barbell hip thrusts will give you the firmer, rounder, bigger booty that you dream of. This movement is almost similar to the glute bridge, except you’re not laying on the ground. You’re going to want to find a bench or a box to rest your upper back and shoulders on, so as to support this movement while you exercise. Place a barbell or plate on your hips, and drive your hips up while squeezing your glutes. You can also try this as a single leg movement.