Fitness

HOW TO GROW YOUR BOOTY AND LEGS

While squats seem to be the default exercise that people often refer to for growing your bum, I think glute bridges and hip thrusts are one of the most effective exercises you can do to grow your butt.

Exercises shown in this video

1. Glute Bridges
2. Bulgarian Split Squat
3. Kettle-bell Dead Lifts
4. Squats
5. Lunges

1. Glute Bridge

A glute bridge is a simple exercise that helps activate and strengthen your glutes. This exercise is especially great because it isolates your glutes so that you are not using other parts of your legs. A glute bridge is safer than a hip thrust as it helps you to maintain a neutral spine and braced core, while activating your glutes for you to progress to bigger and better booty-building exercises.

2. Bulgarian Split Squat

A  dumbbell Bulgarian split squat is a single-leg exercise that targets the quads, glutes, and hamstrings.  Some tips to performing this exercise safely:

  •  Keep your chest up.
  •  Lower your body into the squat with your hips. Keep forward knee constant.
  •  Do not let the forward facing knee extend further than your toes.

3. Kettle-bell Dead Lifts

A Kettle-bell dead Lift is a compound exercise that targets your glutes and hamstrings. This is a safe alternative to weighted bar dead-lift as it protects your back from injuries.

  • Bell placed between your feet
  • Hinge at the hips
  • Keep a neutral spine with eyes straight ahead
  • Press through floor

4. Squats

Squats are full-body exercise that targets the hips, glutes, quads, and hamstrings, while also strengthening the core.

5. Lunges

Lunges targets your quads (or thighs), glutes and hamstrings.

 

Hope that helps!

Warline

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