How to Build a BIGGER Butt!

September 09 2014

 

 

 

I’ve been asked a few times over the years “How can I get a bigger butt?!?”. So girls (AND guys for that matter...) if you want a bigger butt then you need to be squatting and you need to be deadlifting. And you need to be doing these exercises HEAVY!! 

 

The Squat and the Deadlift are HUGE compound exercises. They're both full body exercises that use large muscle groups, including your core (abs, lower back, obliques) which gets worked while bracing your mid-section and keeping your body tight throughout the entire range of motion.

 

On top of squats (goblet, front, overhead & zercher) and deadlifts (conventional, kettlebell, sumo & romanian), here are some other fantastic go to exercises that will help pump up your posterior chain!

 

  • dumbbell lunges
  • dumbbell step-ups
  • kettlebell swings
  • single leg or pistol squats
  • weighted hip raises
  • high box jumps
  • band heel kicks

 

And how do you decide on the right amount of weight?!?

 

You want pick a weight that is heavy enough to really challenge you through the entire rep range, but not so heavy that you’re unable to maintain proper form throughout. 

 

Here is an example of a "booty building" workout routine: 

 

Task #1 - Complete a total of 5 sets.

front squats - 10-12 reps

weighted hip raises - 15-20 reps

 

Task #2 - Complete a total of 4 sets.

kettlebell deadlift - 10-12 reps

dumbbell lunges - 8-10 reps/side

 

Task #3 - Complete a total of 10 sets. 

kettlebell swings - 15 swings EMOM (every minute on the minute)

 

Skill/Strength Exercise: Barbell Deadlift



Skill/Strength Exercise: Barbell Front Squats 



Accessory Exercise: Band Heel Kicks



Accessory Exercise: Dumbbell Glute Bridges


 

Article by (Train Online)  |  September 09 2014

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