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
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!
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
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
Focus on pushing your bum backwards and not flexing the spine. This creates a lovely straight, safe position
Push the ground away and squeeze your bum as hard as you can the whole rep
At the top you should be standing as tall as you can
Don't be afraid to go heavy
4. SQUAT HOLDS
No "best of" exercise list is ever complete without some form of squat variation
Squat holds are amazing as they increase the time you spend at the bottom of the squat - also lovingly referred to as "the hole"
The longer you spend at the bottom of the motion, the more your bum works and the harder you have to work
You can also perform "pulsing squats" - which are very similar, but instead you perform tiny bounces at the bottom of the each rep
5. GLUTE KICKBACKS
I'm not going to lie. I struggled to complete this list
Not because I couldn't rattle off about 50 glute exercises
But I wanted to share with you the best ones
When I first started training I thought I had to do about 30 different exercises to build muscles
That's really not the case. Instead, just do the best ones over and over again
Glute kickbacks are amazing however for priming the bum
Going back to what I said earlier, a lot of people can't actually feel their bum muscles working
Kickbacks are a gentle, easy way to perform 50-100 reps on each leg to force blood into the bum and encourage activation
As promised, here's your new booty workout!
Thank you very much for reading, I hope this short post helps you start getting stronger and building that booty
Make sure to check out more of my post below! I'll leave the links to more awesome blog posts and lean recipes to help you along your fitness journey