When you’re preparing for a fitness competition (or just for summer) an impressive booty is sure to win major points with any judge. Building your glutes is simple when you know the correct exercises to focus on.
In this article, we break down the top booty building exercises to get you some serious humps within just a few months. Check out the video below and keep reading for specific pointers and booty-building guidance.
ADVANCED GLUTE BUILDING EXERCISE #1: HIP THRUSTS
The fundamental building block for a bigger booty are hip thrusts. This glute exercise is a highly targeted way to increase the strength and size of your glutes. It minimizes activation of the quadriceps and really activated the muscles in the posterior chain (aka these are going to make you look good from behind).
Here’s what you’ll need for the hip thrust exercise:
To do the hip trust exercise, sit on the ground in front of a bench with the loaded barbell positioned directly over your hips. Arrange your shoulders to contact the bench behind you at your upper back. Plant your feet slightly wider than shoulder width with a 90-degree knee bend. Keeping your spine neutral and your tailbone tucked, squeeze your glutes and hinge at your hips to raise the barbell until you’re parallel with the ground form knee to shoulders. Hold for 1 second and release your glutes to hinge back to a starting position.
Your glutes are an extremely powerful muscle group so once you get the hang of this exercise, you can likely preform it effectively with more weight than you would expect. Use enough weight so that you are tapped out after 8-12 reps.
BOOTY BUILDING EXERCISE #2: FROG PUMP
This simple but super effective glute exercise only requires a 12″ resistance band loop, so you can do it anywhere!
To preform this exercise, grab a heavy to extra-heavy band and place the loop around your legs, just above your knees. Place the bottoms of your feet together, allowing your knees to fall outward. Scoot your booty closer to your feet so that your knees will be directly over your feet when you drive your hips. Lay backward and thrust your hips upward as your squeeze your glutes.
You will feel this in your booty and your hamstrings. Because it’s a much lighter load than a hip thrust, just your body weight, complete 15-25 repetitions of this exercise to get the full benefits.
ADVANCED GLUTE EXERCISE #3: CLAM SHELL
With your heavy resistance band loop still in place just above your knees, roll over to one side to prepare for the clam shell booty exercise. This second body weight glute exercise will focus on the hip adductors to round out your glutes nicely.
Laying on your side with your knees together and slightly bent and your feet together side by side, you can prop your upper body up on one elbow. From this position, flex your top knee upward, moving it away from the other knee while keeping your feet together. Imagine your legs being the mouth of a clam.
After 15-25 reps holding at the top and slowly returning to neutral, flip over and repeat it again on the other side.
BIGGER BOOTY EXERCISE #4: SEATED HIP ADDUCTION
Here’s one more body weight exercise to round out the top 4 booty-building exercises. The seated hip adduction exercise is one of the most simple to add into any routine. It can be done on the sly, like at your work desk or on a road trip.
To complete this exercise, slide into your heavy 12″ resistance band loop, placing it just above your knees. sit tall and plant your feet on the ground next to each other. Keeping your feet in place, move your knees apart and hold for one second at the widest point before slowly bringing them back together.
4 EXERCISES TO A BIGGER BOOTY
These effective glute building exercises won’t disappoint. We recommend completing them in the order that they are listed here to get the best booty workout. Or, throw any of these into your current workout plan to add a little extra booty pump in your life.
If you want to grow your glutes and get the rear-end you’ve dreamed of, consider getting a little professional help. A certified personal trainer will help you get the best results in the shortest amount of time.
At Kraken Training, we offer a free expert consultation. What do you have to lose (except maybe some extra weight)?! Apply for a free booty-building fitness consultation today and get your dream body faster!