The Booty Building Guide: 9 Moves You Have to Try
You want a leaner, stronger, better-looking booty? Well, I have the answer for you! But keep in mind, this is no walk in the park. It’s booty bootcamp time, so get ready to put in some serious work!
Now, even if you’re training for appearance purposes only, you should still know how important your glutes are and to never neglect them! Here are a few reasons why:
1. Most women are incredibly quad dominant, which means that the front of their legs are much stronger than their glutes and hamstrings. So even if you don’t want a big booty, you shouldn’t skip glute day. Working out your behind will really help balance your lower body strength.
2. Your glutes are a big muscle, and big muscles burn big calories. Strong bodies are more likely to have less excess fat because they burn more calories at rest.
3. Strong glutes increase your athletic performance. Whether you’re running, swimming, weightlifting, playing soccer, tennis, basketball, volleyball, or anything else, they’re a huge game changer.
Today, I’m going to share nine of my all-time favorite moves to build, tighten, and sculpt your glutes.
Drop into a low lunge position and lift your rear leg, keeping it mostly straight. Lunges are great for working your entire lower body and the lift really focuses on the booty. Start with 10 reps per side, then build up from there.
Make deadlifts your new best friend. If you’re looking to build muscle, lift heavy with this one. Focus on keeping your back flat, and as you pull your hips forward, be sure to squeeze your glutes. I recommend starting with a kettlebell or a hex/trap bar since it keeps your lower back in a safer position. Start with three sets of six reps for your first time.
Grasshoppers are a great way to work your booty if you only have light weights on hand. From a lying position, bend your knees to 90 degrees, keep your knees wide, flex your feet, and lift your quads off the ground as high as you can, squeezing those glutes. Adding weight between your feet is a great way to take this move to the next level. Try 20 reps to start.
I may have a bit of a squat obsession, and I’m okay with that. For goblet squats, focus on keeping the weight at chest height and drive through your heels as you stand up out of the squat. Pull your hips forward at the top of the squat and squeeze your glutes. Be sure to finish tall. Start with three sets of eight reps.
From all fours, place a light dumbbell at the back of your knee, flex your foot, and stamp the ceiling with the sole of your foot. Try to keep your hips as level as possible, and keep your gaze just in front of your fingertips to not strain your neck. Try 20 reps per side to start with.
Keep your hips high and draw large circles with your non-supporting leg. This is a more advanced version of the classic hip bridge, so start there if you’re not quite up for this challenging movement pattern. Try 10 circles in each direction with each leg.
Focus on keeping your feet flexed and off the ground, opening your knees as wide as possible. While this might win a contest for the most awkward move of all time, it works that outer booty like you wouldn’t imagine. Try 25 clamshells per side.
This is a simple variation of the clamshell. Start from the open position, keep your feet flexed, and straighten your top leg all the way out, then click your heels together. Try 25 reps per side.
Side Leg Circles
Get ready for your booty to burn! With your non-supporting leg, draw big circles clockwise and counterclockwise. Keep it slow and controlled. Try 20 circles in each direction on each side.
Well, there you have it. The nine best moves for your booty. So what are you waiting for? It’s time to get to work! ‘Cause there’s no time better than now to focus on those glutes and become a stronger, more booty-ful you.
Good luck and stay fit!
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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