Create the best Booty this Summer!
Here are five of the best glute training techniques and exercises you can do. Incorporate these techniques in your lower-body training regimen and you'll be blown away by the results. Get the best bum you can for Summer!
Squat!: Of all the bum-friendly exercises to add to your workout routine, the squat should be numero uno. True, it's the queen exercise of butt-building, but it's also a great movement for athleticism, flexibility, and can even tax your cardiovascular system. "Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout. They're the perfect way to make sure you concentrate on using the right muscles throughout the workout.
Go "Wide And High": Puzzled about how to grow your glutes without also building massive quads? When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you're doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically.
Build A Glute Bridge: To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders. Focus on using only your glute muscles to do the work. If you need a bigger challenge, put a weight plate or loaded barbell on your hips for extra resistance.
Try Single-Leg Squats: Single-leg squats are often overlooked, but they're one of the most challenging and most effective lower-body movements around. Many people won't be able to do one right off the bat. Hold a weight in front of you for counterbalance, grab a wall for help, or put a thin plate under your heel. Whatever you do, squat down as low as you can.
Do Split Squats: The split squat is an excellent butt-building move. When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your center of balance will instantly move slightly backward and will better activate your glutes.