• Ben Banbury

The Top 5 Bum Exercises You Should Be Doing

The world's gone booty mad huh? Which is awesome news for not only men but trainers who can FINALLY help women build muscle! These are the best 5 bum exercises on the planet




The world's gone bum crazy huh?


Which I think is awesome. I think it's great that women are finally seeking advice to get stronger and grow their muscles


I'm hoping with a bit of luck the muscle growth in women trend will just keep growing and growing


Anyway


So you want to build your bum?


Below are the very best bum exercises you should be doing to grow, shape and develop your bootay


Oo, and I'll make sure to leave you a workout at the bottom of this article!


Let's begin




1. GLUTE BRIDGES


Bum building 101


These are the king of bum exercises


Glute bridges are unfortunately commonly performed incorrectly. It's common that people excessively arch their back which leads to a doming in the belly


This results in people just using their lower back muscles and never really feeling any activation in their bum


Here's a really old demonstration video I did


Do you notice how from my chest to my knees creates a straight line?


There's no doming of the stomach and I'm fully locking out at the hip to get the full benefits of each rep


To get the most out of each rep;


1. Push through your heels and squeeze your bum up


2. Engage your abs and don't allow your belly to dome


3. Don't let your bum touch the ground - this keeps constant tension on the muscles


To level up you can also do single-leg glute bridges





2. REVERSE LUNGES


As well as shaping your legs like none other, reverse lunges will also get your working your bum muscles nicely


Form comes first with RL. Make sure that both of your knees are creating a 90-degree angle and you're keeping the weight in your heels


Slowly lower your body, keeping your torso up tall and pushing through your heels to keep the tension in your bum (and less on the knees)


Your goal should be to try and get as strong as possible so start adding weight as soon as you can




3. DEADLIFTS


As well as helping shapen and strengthen every square inch of your body, deadlifts also depend heavily on the use of the glute muscles


Deadlifts allow you to lift a lot of weight which makes the growing and strengthening of the bum that much easier





To perform the perfect deadlift make sure you're standing directly over the kettlebell or dumbbell and as close as you can if using a bar