There’s no doubt about it, everyone seems to be concerned with having a big butt.
Instagram is plastered with beautifully sculpted derrieres, even celebrities are using waist trainers. If you think about it, our butts ARE a huge part of our lives. We’re always saving them when we screw up, working them off all week, and laughing them off in our downtime.
We also spend a lot of time just sitting around on them instead of putting in the work to strengthen our glutes. They play a larger role in our everyday goings on than we realize. Our glutes help us move our hips and thighs, and help ensure that we’re able to climb stairs and stand up straight after bending over.
I’m always getting questions from friends and strangers alike about how I work my glutes Here's my before and after pictures:
Want to know how I did it? Here's how:
Everyone knows that squats are a booty building exercise, hence all of the “squatspo” tags on Instagram. Using a barbell or dumbbells, stand with your feet between hip and shoulder width apart and, keeping your back straight, squat down making sure that your knees don’t extend past your toes. Bring yourself back up, and repeat.
Deadlifts are great for your glutes, legs, and core. Like squats, these can be done with a barbell or dumbbells. Have your barbell or dumbbells on the floor in front of you, keeping your dumbbells shoulder width apart if you’re using them. Keep your back straight and bend your knees (almost as you would during a squat) and grip your barbell/dumbbells with a strong overhand grip. Keep your back straight and use the strength of your legs to pick up the weights as you stand up straight. Stay standing upright for a few seconds and then bend your knees to return to the starting position without allowing the weights to touch the floor. Repeat.
This is my personal favorite. It targets your core, glutes, hamstrings, and you’ll even feel this in your calves a little bit. Stand with your feet between hip and shoulder width apart and keep your legs straight but don’t lock your knees. Hold a barbell on the back of your shoulders as you would if you were squatting with a barbell. Keep your back straight and bend from the hips until you are bent at a ninety degree angle. Slowly and steadily straighten up.
Instead of doing stationary lunges, here you’ll be walking as you do them. Hold a dumbbell in each hand with your arms down at your sides. Step forward into a lunge, making sure that your knees don’t extend past your toes. Now instead of coming back up to your starting position, use the leg that is behind you in the lunge and step forward into another lunge. Continue this until you’ve reached the number of lunges you’re going for.
Leg Curl Machine Hip Thrusts
You don’t always have to go by the instructions on the machinery at the gym. Paige Hathaway (@paigehathaway on Instagram) shows us just that with her hip thrusts on the leg curl machine:
You’ll really feel these in your glutes AND your core. Be sure to avoid eye contact with anyone else while you’re doing these…talk about awkward!
Sitting on all fours on an exercise mat, kick one of your legs out behind you, keeping it bent at a ninety degree angle and pushing through your heel. Bring it back to the starting position. If you’re able to, use an ankle weight or keep a dumbbell squeezed behind your knee.
Start in the same position as you would for the donkey kicks. Instead of kicking your leg out behind you, bring it out to the side (much as a dog would do to a fire hydrant) keeping your leg at the same ninety degree angle.
Bring it back to the starting position. You can also try an ankle weight or dumbbell here as well.
Cable Hip Extensions
Face the cable tower and place your foot through the opening of the triangular small hand attachment or use a Velcro attachment to strap around your ankle. Balance on one leg while you kick your other leg straight back behind you. Hold it for a few seconds and bring your leg back to your starting position. Do this for both legs.
If you’re unsure of how to complete any of these exercises, you can find plenty of instructions and demonstrations on Instagram and YouTube. So what are you waiting for? Only you can build yourself the derriere you desire!
By: Kayla Harwick