Needing some effective exercises to build up your butt muscles? Well in that case, we’ll need to focus on strengthening each of the glute muscles located in this area.
Your bum is made up of three muscles - gluteus maximus, gluteus medius and gluteus minimus - so in order to get an overall strong and perky booty, you’ll need to focus on different exercises to build muscle in each of these three areas.
Not only is building up your glutes great for overall aesthetic, however there are also a number of other benefits including stability enhancement, reduced risk of lower back injury and improved functional strength.
Here are 6 key exercises to help you grow your glute muscles to get a bigger booty (and these can be performed anywhere, at any time!):
(Youtube video on how to perform each of the 6 exercises)
1. Jump Squats
We love jump squats because not only do they assist with growing your glutes, however they burn more calories than traditional squats. While you’re growing your glutes, jump squats assist with toning your quadriceps, hamstrings, calves, lower back, obliques, abs, and shins. So a win, win, win, win?
2. Donkey Kicks
This exercise focuses on building your gluteus maximus, which is the largest of the three bum muscles and makes up the bulk of your booty. So, this exercise is a great way to build size and tone up your bum.
3. Pulse Squats
By adding in a pulse to your squats, you significantly reduce your range of motion, keeping constant tension on the muscles, which makes the move significantly harder than a regular squat. These are another great exercise that focus on your gluteus maximus.
4. Glute Bridge Abductors
This particular exercise has two parts - the glute bridge which focuses on the gluteus maximus and the abduction, which focuses on the gluteus medius, AKA the sides of your bum.
5. Lateral Walks
This is another exercise that fully engages your glutes and focuses on toning the sides of the booty (gluteus medius). These also strengthen all of the major muscles in your hips, thighs and legs, whilst improving overall stability and flexibility.
6. Side Leg Abductors
Focusing on the gluteus medius and gluteus minimus, side leg abductors can be done laying down or standing up.
If you’re a complete beginner, each of these exercises can be performed with just your body weight. However if you’d like a little more of a challenge, we recommend adding some resistance and/or weights when completing each, as the more difficult these exercises are, the more muscle you’ll be able to build in these areas.
For resistance, you can try performing these exercises with resistance bands that come with five different strength variations.
If you have any other questions, feel free to reach out to the team at World Fitness who’ll be more than happy to assist in any way that we can!
Time to get working on your booty building!