The Best Booty Building Workout? 🍑

The quest for a perfect booty is a goal for hundreds of thousands of women worldwide. The constant battle of how to grow your butt may seem like a never-ending struggle, leaving most people un-satisfied with the results. But like most things, it’s just about educating, effort and perseverance. Use this quick little guide to change up your approach, find out how to grow your booty and see where you may be possibly going wrong.

Squats & Deadlifts are NOT the best exercises!

Now these are amazing exercises for helping to grow the glutes, yes, but among all the exercises you can do which allow you to contract and squeeze the hardest, activating the most muscle fibers at once…they aren’t the top 2. This literally comes down to the fact that is easily posible to squat and not even maximally contract your glutes, placing all the load on your legs instead.

Here’s a list of the best butt building exercises:

• Banded Hip Thrusts
• Barbell Hip Thrusts
• Cable Pull-throughs
• Frog Pumps (banded or bodyweight)

How Often & What Rep Ranges?

Barbell Hip Thrusts take less time to recover from compared to squats because the range of motion is smaller. Therefore, even though you may be sore, you can get away with more sessions on glutes per week. Your set volume will vary depending on the rep ranges, for ‘pump’ style exercises like frog pumps look at 10–30 rep ranges, and on your heavier building exercises like barbell hip thrusts, look to the 5–12 rep range. This will allow a mixture of light and heavy work (don’t avoid heavy work).

So what’s the number 1 best booty building exercise?

The best exercise for one person might not be the best exercise for another, however you often can’t go wrong with a variation of hip thrust to build your butt. It’s ability to easier control muscle contraction, the muscle damage it can cause in order to build back bigger and stronger and the hip thrust in general can help your glutes fire nearly 3 times harder than in a squat.

Take Away Points.

1. DO BARBELL HIP THRUSTS
2. SQUEEZE AS HARD AS POSSIBLE AT THE TOP & HOLD
3. CONTROL THE NEGATIVE (controlling the weight on the way DOWN gives tremendous glute activity, which a lot of people don’t do)
4. TRAIN GLUTES MORE OFTEN
5. FORM:
   Vertical shins at the top of the movement.
   Drive through your heels.
   Keep knees outwards.
   Look forward not up.
   Keep your bum tucked under and ribs down.

Here’s a great plan from the app to help you on your way to a bigger, peachier derriere:

Open The ‘Max Glute Development Plan’