How to Get a Bigger Bum: Bum Workouts & Bum Exercises
By BestRankedSupplements.com on October 29, 2022
There are many exercises that can help to strengthen and tone the muscles in the buttocks, also known as the glutes. In this article, we'll talk about different exercises that can be added to a workout routine to focus on the glutes.
Squats: Squats are a classic exercise for the glutes and can be performed with or without additional weight. To perform a squat, stand with your feet shoulder-width apart and your arms at your sides. Lower your body as if you were sitting back into a chair, keeping your weight in your heels and your knees behind your toes. Push through your heels to return to the starting position. Holding dumbbells or a barbell at your sides or on your shoulders will make this exercise harder.
Lunges: Lunges are another effective exercise for the glutes. To perform a lunge, step forward with one leg, lowering your body until your thigh is parallel to the ground. Push through your heel to return to the starting position, and then repeat on the other side. Holding dumbbells or a barbell at your sides or on your shoulders will make this exercise harder.
Glute bridges: Glute bridges are a simple yet effective exercise for the glutes. To perform a glute bridge, lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, squeezing your glutes as you do so. Lower your hips back down, and then repeat. You can make this exercise harder if you wrap a resistance band around your knees or hold a weight plate on your hips.
Step-ups: Step-ups are another exercise that can help to target the glutes. To perform a step-up, stand facing a step or bench. Step up onto the bench with one foot, and then push through that foot to lift your body up. Step back down with the same foot, and then repeat on the other side. You can increase the difficulty of this exercise by holding dumbbells or a barbell at your sides or by wearing a weight vest.
Single leg deadlifts: Single leg deadlifts are a more advanced exercise that can help to target the glutes. To perform a single leg deadlift, stand on one leg with a dumbbell in the hand opposite your supporting leg. Hinge forward at the hips, keeping your back flat and your supporting leg slightly bent. Lower the dumbbell towards the ground, and then use your glutes to return to the starting position. Repeat on the other side.
Glute kickbacks: Glute kickbacks are another exercise that can help target the glutes. To perform a glute kickback, start on all fours with your hands under your shoulders and your knees under your hips. Lift one leg up and back, squeezing your glute as you do so. Lower your leg back down to the starting position, and then repeat on the other side. You can make this exercise harder by putting a resistance band around your ankles or putting weights on your ankles.
Glute bridges with leg abduction: This variation on the glute bridge exercise adds an element of abduction, or movement away from the body, to target the glutes and outer thighs. To perform a glute bridge with leg abduction, lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, squeezing your glutes as you do so. At the same time, lift one leg up and out to the side, keeping your foot flexed. Lower your leg back down and your hips back to the starting position, and then repeat on the other side.
Clamshells: Clamshells are a great exercise for targeting the glutes and outer thighs. To perform clamshells, lie on your side with your legs bent at a 90 degree angle and your feet stacked on top of each other. Lift your top leg up and out to the side, squeezing your glute as you do so. Lower your leg back down to the starting position, and then repeat on the other side. You can make this exercise harder by putting a resistance band around your thighs or putting weights on your ankles.
Side leg lifts: Side leg lifts are another exercise that can help target the glutes and outer thighs. To perform side leg lifts, stand with your feet hip-width apart and your arms at your sides. Lift one leg out to the side, keeping it straight as you lift. Lower your leg back down to the starting position, and then repeat on the other side. You can make this exercise harder by holding a dumbbell or medicine ball in the hand that isn't lifting your leg.
Fire hydrants: Fire hydrants are a great exercise for targeting the glutes and outer thighs. To perform fire hydrants, start on all fours with your hands under your shoulders and your knees under your hips. Lift one leg up and out to the side, keeping your knee bent at a 90 degree angle. Lower your leg back down to the starting position, and then repeat on the other side. You can make this exercise harder by putting a resistance band around your thigh or putting weights on your ankles.
In addition to these exercises, it's important to have a well-rounded exercise program that includes cardiovascular exercise and strength training for other muscle groups. As with any exercise program, it's also important to consult with a healthcare provider before starting.
It's important to remember that your genes have a lot to do with the size and shape of your buttocks. While these exercises can help to strengthen and tone the muscles in your buttocks, they may not necessarily increase their size. It's also important to eat and live in a healthy way to keep your body composition and health in good shape.
