Big booties are all the rage. More and more women are hitting the gym just to build a perfect, round bottom. The glutes give your booty that nice shape you’re after. Thus, it’s important to target these muscles during your workouts. Certain exercises isolate the glutes and make them stronger. The squat, deadlift, donkey kicks, and lunges should be on your list.
How to Build the Perfect Booty
Having a big, firm booty is not only sexy, but good for health too. The gluteus maximus is the largest and strongest muscle in your body. It plays a key role in jumping, running, squatting, and other daily movements. It also aids in pelvic and spinal stabilization, serves as a hip extensor, and helps maintain proper leg alignment. By working this muscle, you’ll improve your functional fitness and athletic performance.
The glutes have both an aesthetic and a functional role. These muscles stabilize the trunk and allow you to maintain an upright position. They also make hip abduction and rotation possible. The best lower body workout for women should target all three glute muscles, including gluteus medius, gluteus maximus, and gluteus minimus.
Aging, lack of exercise, weight gain, prolonged sitting, and other factors can inhibit activation of the gluteal muscles. Basically, your glutes can lose their tone, which in turn, increases the risk of chronic pain and injurious. This also affects lower body strength as well as your ability to perform everyday activities, such as stair climbing or walking. Having weak glutes is actually one of the main factors responsible for low back pain, hip and knee pain, poor posture, and hamstring strains.
Fortunately, it’s never too late to work your glutes and restore their function. Regular exercise can improve glute strength and tone. Ideally, your glute training routine should include single leg stance moves, hip extensions, and squat variations. Most glute exercises are suitable for newbies and can be done at home. For optimum results, train these muscles once or twice a week. For instance, you can perform a heavier workout on Monday or Tuesday, and a lighter one over the weekend.
The Ultimate Lower Body Workout for Women
A typical glute workout should consist of three or four exercises. Aim for about four sets of 12 to 15 reps each. Depending on your goals, you can either train your glutes alone, or work the legs and glutes on the same day. Most leg exercises target the glutes too. Be aware that cycling, running, treadmill walking, and other cardio activities have a negligible impact on glute development. These exercises can not replace glute training.
If you’re a beginner, start with bodyweight exercises, such as donkey kicks, walking lunges, and wall squats. As your strength increases, use weights to increase resistance. For example, lunges can be done with your bodyweight only, or with a barbell, dumbbells, or kettlebells. Resistance bands are a good choice for beginners too. A lower body workout for women should include at least three of the following exercises:
The Kneeling Squat
Compared to other types of squats, the kneeling squat has the greatest impact on the glutes. This compound move also works your hamstrings, lower back, and abs. With kneeling squats, you’ll get a good burn and feel your glutes working. Start with a light weight and increase it from one week to another. This movement is very similar to the hip thrust and puts less pressure on the joints than other squat variations do.
The Sumo Squat
The sumo squat is one of the best moves to tone and shape your glutes. This compound exercise lifts your butt, increases range of motion, and builds lower body strength. It also leads to deeper glute activation than the standard squat. Proper form is critical to this move.
If you want a perfect booty, add the glute bridge to your workouts. This simple lower body exercise strengthens the hips, glutes, and leg muscles, boosts physical performance, and increases your mobility. It also makes everyday activities easier by improving functional fitness. Once you learn proper form, try advanced variations, such as the single leg elevated glute bridge or the barbell glute bridge.
Bulgarian Split Squat
The Bulgarian split squat enhances hip flexibility and balances, increases overall strength, and shapes your glutes. Unlike other lower body moves, it doesn’t put pressure on your spine. For this reason, it’s ideal for women with back pain. This compound exercise hits every muscle in your legs and glutes, gets your body into an anabolic state, and develops core strength.
The Donkey Kick
This is one of the few exercises that directly activate the glutes. It requires no equipment and can be safely performed by those with knee or back pain. The donkey kick boosts functional fitness, sculpts your legs, and gives your butt a round shape.