10 Feb The 5 Exercises You Need To Be Doing For A Great Booty
The 5 Exercises You Need To Be Doing For A Great Booty
If you are only new to my website and to me, you may not be aware of my background and what I have spent the past 8 years doing. Just for some quick background information, I have run a successful Exercise Physiology Business and have a Masters Degree in Exercise Physiology. This has meant I have spent most of my career designing and implementing Exercise Programs for the majority of my clientele.
Why am I telling you this?
Because this site and what I have been doing over the past couple of years, while writing my book, has focused primarily on providing nutrition based articles and content. I have missed talking about exercise and exercise prescription and wanted to get back to my roots and write on something that I feel very comfortable talking about. While my expertise has been in Exercise Rehabilitation and helping people return to their lives post injury, the number one question I still get from females is;
“What exercises should I be doing to build a great looking bum”
So I’m strapping on my exercise prescription hat and rolling out an article that details the 5 exercises you need to be doing for a great booty, and to feel powerful and strong.
In my opinion, The Deadlift is still the number one exercise you should be doing for not only a great looking bum, but also to helps keep your body strong and functional. You may hear the term “Posterior Chain” being talked about a lot these days. The posterior chain consists primarily of a group of muscles in your lower body. The muscles I am referring to are the Hamstrings, Gluteus Maximus and Erector Spinae, but also include some of the muscles in your upper body such as the Trapezius and Rear Deltoids. All of these muscles are hugely important as they help you maintain good posture and strength in your lower and upper back but also help your hips maintain correct alignment.
There are a number of different types of Deadlifts from Sumo Deadlifts, Stiff Leg Dead Lifts, Romanian Deadlifts and Conventional Deadlifts. They are all fantastic and should be incorporated at some point in your workout routine, however the most effective one to help build that booty, in my opinion, is the Stiff Leg Deadlift as it predominantly hits the Hamstrings and Glutes. Be careful with this version though and make sure you have soft knees at the beginning of the exercise and only lock them out as you work into the movement.
Start off with a lightweight on the barbell (you could also use dumbbells instead) and try this routine to begin with
4 Sets of 8 – 10 reps (60 – 90sec Rest)
There could never be a lower body program and more importantly a booty-building program without Squats. Squats are probably the number one exercise that most females will go to when looking to help build that Kim Kardashian bum.
The Barbell Back Squat is a great exercise to fire up your Glutes and in turn help to develop a great looking bum, all while being the byproduct of their true benefit which is developing strong, balanced Glutes to support and stabilize your pelvis through all the movements you do in day to day living. Again there are a number of different versions of the Squats that will all have varying effects on how they work on the lower half of your body.
You have the Standard Barbell Back Squat to hit the Quads, Glutes and Hamstrings. You can shift your feet and perform a Sumo Barbell Back Squat to focus a little more on the Glutes. Barbell Front Squats are a great way to hit the quads but also a very effective way to light up your core. Play around with these three variations and see which works best for you and to find out which version hits the target area you are looking to work on. To begin with, I like to tell all my female clients to work on a higher volume routine rather than a heavy and low volume routine. This will ensure you find correct form and will allow you to build up to a deep and consistent squat.
10 sets of 10 reps (Max 60sec Rest)
While I may have said that the Deadlift is the number one exercise to help build a great booty, the Lunge in my opinion is the best exercise you can do for your lower body. If I were told I could only do one lower body exercise for the rest of my life, I would have to choose the Lunge. The reason being, there are just so many variations and different ways you can do a Lunge that your options become almost limitless. All these options allow you to work the entire lower body and can give you a very well rounded program and most importantly a great looking bum. I wont go into all of the different types as it would be a book longer than the Harry Potter Book Series, however I will list my two favourite variations and why they can be so effective at helping to create that well rounded booty.
The Cross Behind Lunge or as I like to call it “The Queen Lunge” will focus in on those Glutes much more when compared to the Standard Lunge. This exercise will also force you to work on your balance and core, which also makes this a great exercise to incorporate into any lower body routine.
The Bulgarian Lunge is another variation of the lunge that can be super effective at firing up that lower body and have you walking around the next day a little stiff legged. Depending on how you perform this exercise you can have it focus on your Quads or your Glutes. If you use a TRX Suspension System to perform this exercise and put all your weight through the heel of your front foot you will feel a burn in your Glutes like never before.
Give both of these exercises a go and watch your booty grow with every rep.
3 Sets of 12 – 15 Reps (Maximum 60secs Rest)
Deep Goblet Squat
This next exercise has to be included as a go to when trying to create that booty of your dreams. The Standard Goblet Squat will usually have you finish the exercise with your thighs parallel to the ground which will smash up your quads (which is fine) however it will do very little for that booty. In order to hit that bum in the best way possible and really fire up the Glutes you need to be going down as deep as you can and as I say to my clients “Get Your Ass To The Grass”. I suggest you get two benches and put them side-by-side and stand on them to allow the weight you will be holding to fall between the benches. This will then allow you to perform the squat and drop well beyond parallel and hit those magic Glutes. If this is all to easy for you, I would then suggest adding either a pause or a half rep pulse at the bottom of the squat to really put those Glutes on fire and take this exercise to a whole other level.
No Pause: 4 to 5 Sets of 12 – 15 Reps (Max 60secs Rest)
With Pulse or Pause: 4 to 5 Sets of 12 – 15 Reps, 2sec pause at bottom (Max 60secs Rest)
Cable Pull Through
This is one of those exercises that I usually have to fight most clients to do as it literally looks like you are humping thin air. I get how ridiculous this exercise looks and that you may already feel self-conscious enough walking around the gym amongst those big hairy gorillas that are trying to impress you with their amazing bicep curls. However, if you are looking for a great finishing exercise to really make those Glutes pop then this exercise is a must. Many will suggest that you should just grab a Kettle Bell and get swinging. They will go on to tell you that Kettle Bell is the latest on trend piece of equipment that you have to be using and that the Cable Pull Through was from the early 2000’s and that no one does it anymore. However, in my opinion, this exercise is still the best way to finish off your exercise routine and really get a strong engagement through your Glutes. If you can get over the way it looks and are ready to take your booty to the next level, I urge to you try this exercise. It will have so many benefits for you that go way beyond just building a great booty. The flow on effect to your other exercises is huge and will help you build strength to perform great Squats and Deadlifts.
3 to 4 Sets of 8 – 15 Reps (30 – 60secs Rest)
There are so many other exercises that I could have mentioned from Donkey Kick Backs and Single Leg Squats to Clam Shells and Hip Thrusts. However, the above-mentioned exercises are always my go to for any female who comes asking for a great booty-building program. I would advise you to give these exercises a go if you are not already incorporating them into your routine and see how you go. If you ever have a question on anything that I have outlined here, please do not hesitate to leave a comment or contact me as I would be only too willing to help.
Have a wonderful day!