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