Both sexes have specific parts of the body that get the most focus during a workout. For men we want big arms and six pack abs. While for you ladies you also want a nice flat tummy, great legs, and of course a nice shapely butt. Having well developed glutes not only gives you a lifted appearance and makes you look fantastic in those tight jeans but also can significantly increase your athletic capabilities. You don’t need the latest Buns of Steel or Brazilian butt workout to create a fine looking rear end. All you need is a little dedication, proper diet and the following list of exercises to specifically target the buttocks and give you the size and shape you’ve always wanted.
It really is a shame that I hardly ever see anyone at my gym performing step ups because it is a great exercise. Step ups target your quadriceps as well as your backside and have the added benefit of being rather cardiovascular. Trust me stepping up and down off of a bench or elevated platform while holding weights will definitely get your heart rate going.
This is one of everybody’s favorite butt exercises and for good reason it really gets the job done. When doing squats you really want to focus on proper form to prevent injury and try to reach a proper depth so that you really recruit your hamstrings and glutes into the movement.
Those people you see walking and dropping down with two weights in their hands all the way across the gym are doing lunges. When done correctly and attention is give to making it a strict movement lunges will give great shape to your thighs and butt.
Wide Leg Squats
A variation of the squat with a wider stance to target different areas of the legs.
There are different variations of this exercise that will produce great results because it incorporates so many different muscles in your body. It is extremely important to have proper form while doing deadlifts because when done incorrectly it can be dangerous. Before you attempt it do research on how the exercise is performed and even get assistance from a trainer if you can. Since form is so key it’s best to start out with a lighter weight so that you can focus on technique first and then move on to heavier weights when you’ve got it down.
Most gyms will usually have both a lying and seated version of this machine. Yes it’s specifically for your hamstrings but your butt will definitely be involved in curling that weight up.
The leg press is another great machine that can help you zero in on and really make your butt muscles work hard. Remember to press with your heels and not your toes while doing the movement.
Walking or running on an incline is not only more difficult and burns more calories it also shifts what muscles get worked. Lucky for our purposes it shifts more responsibility to your glutes.
Naturally you don’t have to do all of these exercises in one workout but if you train your legs twice a week you could split them up. It isn’t just your workouts where you need to be focused in order to develop a great butt, diet is extremely important for any body changing plan. I didn’t include description of how to do each exercise in this article because I feel that it is better to watch proper technique rather than simply reading text about how to do an exercise. A simple web search will reveal tons of material for you to get the most out of these exercises if you don’t already know how to do them. It’s always a good idea to start out light and concentrate on doing a perfect repetition as opposed to loading up a weight and banging out set after set of sloppy movements. If you take your time to achieve proper depth and contraction of the muscle your results will go through the roof. Rome wasn’t built in a day and neither will a great butt so with whatever fitness regimen you choose be consistent and you will get there.