Do you find yourself feeling envious of your favorite Instagram model’s new booty gains? Or maybe you’re just looking to fill out your favorite yoga pants. Sir Mix-A-Lot isn’t the only one who likes big butts and cannot lie. Whether you’re just beginning your big booty journey, or need an extra boost to get you to the next level, these five exercises are a must for getting you the big butt of your dreams.
5. Bodyweight Squats
Everyone knows that doing squats help you achieve a bigger bottom. However, if not done properly, you might not be getting the results you desire. To ensure you’re doing a squat properly, you should be able to wiggle your toes while in the squat position. Meaning, you should have your weight on your heels as opposed to the front of your foot. This technique will guarantee that you’re accessing those butt muscles properly.
But maybe you think you’ve already mastered bodyweight squats and just aren’t seeing any more progress. Perhaps this stalling of the gain train has you feeling like quitting. While these plateaus can be disheartening, you shouldn’t forget about those squats just yet; there are other variations to the squat that are just as beneficial as a standard bodyweight squat—and they access a lot of the important muscles in your legs and butt.
4. Squat Jacks
Squat jacks are just what they sound like, a combination of a squat and a jumping jack. To achieve a proper squat jack, jump your feet out and simultaneously bend your knees so you land in a squat position. This is a great variation on the squat when you want to burn more calories.
But even though this exercise is a bit more fast-paced, it’s important to implement the same rules of a regular squat and make sure your weight is on your heels. Once you’re into a deep squat, you simply push off using your heels and jump back to the starting position. This exercise pumps up your heart rate while also gaining strength. It’s a perfect at-home exercise.
3. Weighted Squats
Don’t underestimate the power even a small weight can add to your workout. If your gains have come to a standstill, incorporating a weight to your squats can make all the difference. And it’s important to note that if you’re new to weighted squats, you don’t need to go very heavy; build your way up to using heavier weights.
If you’re just beginning to add weights to your squat, consider just holding two dumbbells in each hand while doing your standard squat. To help yourself get into a deeper weighted squat, try holding a kettlebell with both hands, touching the kettlebell to the ground as you squat.
Continue reading on next page…
Lunges don’t get the same praise as squats, but they are equally as important to achieve a tighter, rounder booty. To achieve a perfect lunge, step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and keep your other knee from touching the floor.
Once in the down position, keep the weight in your heels and push back up to the starting position. To maximize the activation of those butt muscles, step forward for a long-distance lunge and place more emphasis on the gluteus maximus. When you do lunges properly, you’ll really feel it during the next few days.
1. Curtsy Lunge
If you want to take your lunge to the next level, the curtsy lunge targets your inner thighs as well as your glute medius (a smaller butt muscle that helps stabilize the hips and helps improve your posture). The curtsy lunge also activates the glutes in a unique way because it targets your abductor muscles, while a standard lunge targets mostly the gluteus maximus. This is great for keeping muscle proportion and avoid imbalances.
To do a curtsy lunge with proper form, step your left leg behind you and to the right so your thighs cross—bending both knees as if you were curtsying. Also, you need to make sure your front knee is aligned with your front ankle to keep from losing your balance.
Well, there you have it. Whether you’re just a beginner to exercise or a regular gym rat, these five exercises will be sure to put the maximus in that gluteus. If you’d like an added challenge, try doing the workout in the video below. It’s great for beginners. And if you’re more advanced, this can be a great warm-up routine.