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Gone are the days when having a tiny tush was considered desirable. Nowadays, everyone wants a booty that turns heads and stops traffic. If you’re looking to build a bigger, rounder, and firmer backside, you’ve come to the right place.
Explore the top 12 best Glute Exercises for a Bigger Butt
Squats
Squats are the holy grail of glute exercises. They target your glutes, quads, and hamstrings, making them a must-do for anyone looking to build a bigger butt. To perform a squat, stand with your feet shoulder-width apart, lower yourself down as if you’re sitting back into a chair, and then push through your heels to return to the starting position.
Lunges
Lunges are another fantastic exercise for sculpting your glutes. They also work your quads and hamstrings, giving you a well-rounded lower body workout. To do a lunge, step forward with one foot, lower your body down until both knees are at 90-degree angles, and then push through your front heel to return to the starting position.
Hip Thrusts
If you want to really target your glutes, hip thrusts are the way to go. This exercise isolates your glute muscles and activates them like no other. To perform a hip thrust, sit on the ground with your back against a bench, place a barbell across your hips, and then thrust your hips up until your body forms a straight line from your knees to your shoulders.
Glute Bridges
Similar to hip thrusts, glute bridges are excellent for activating and strengthening your glutes. Lie on your back with your knees bent and feet flat on the ground. Lift your hips up off the ground, squeezing your glutes at the top, and then lower back down.
Step-Ups
Step-ups are a simple yet effective exercise for targeting your glutes. Find a sturdy bench or box, step one foot onto it, and then push through your heel to lift your body up onto the bench. Step back down and repeat on the other side.
Bulgarian Split Squats
This variation of the traditional squat is a killer for your glutes. Stand in a split stance with one foot forward and the other foot elevated behind you on a bench or box. Lower your body down until your front thigh is parallel to the ground, and then push through your front heel to return to the starting position.
Deadlifts
Deadlifts are a compound exercise that targets multiple muscle groups, including your glutes. Stand with your feet hip-width apart, bend at the hips to lower the barbell down, and then drive through your heels to lift the barbell back up, squeezing your glutes at the top.
Donkey Kicks
Donkey kicks are a fun and effective exercise for toning your glutes. Get down on all fours, keeping your back straight and core engaged. Lift one leg up behind you, keeping your knee bent, until your thigh is parallel to the ground. Squeeze your glutes at the top, and then lower your leg back down.
Fire Hydrants
Fire hydrants are another great exercise for targeting your glutes. Start on all fours, and then lift one leg out to the side, keeping your knee bent. Lift your leg as high as you can while maintaining control, and then lower it back down.
Cable Kickbacks
If you have access to a cable machine, cable kickbacks are a fantastic exercise for building your glutes. Attach an ankle strap to your ankle, face the cable machine, and then kick your leg back, squeezing your glutes at the top of the movement.
Sumo Squats
Sumo squats are a variation of the traditional squat that really targets your glutes. Stand with your feet wider than shoulder-width apart, toes turned out at a 45-degree angle. Lower your body down into a squat, keeping your knees in line with your toes, and then push through your heels to return to the starting position.
Glute Kickbacks
Glute kickbacks are a simple yet effective exercise for activating your glutes. Start on all fours, and then kick one leg straight back, squeezing your glutes at the top of the movement. Lower your leg back down and repeat on the other side.
Remember, building a bigger butt takes time and consistency. Incorporate these glute exercises into your workout routine at least two to three times a week, and pair them with a healthy diet to maximize your results.
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