As a Personal Trainer, I can’t even count how many times I’ve heard from clients, both male and female, that they desire a firmer, rounder booty. Today, I am sharing with you my favorites that promise to leave your gluteus muscles sore for days.
Let’s just get straight about squats. I love squats. Back squats, front squats, box squats, hack squats, and goblet squats are all wonderful exercises. However, because they target mostly your lower body, they are only effective for your gluteus if taken below parallel. With years of experience in the industry, I am very comfortable stating that most of us don’t have the hip mobility or proper form to go below parallel. If that’s your goal, I highly recommend working with a very experienced and dedicated personal trainer. He/she will design a proper progression, mobility program, address any muscular imbalances and compensations, and strengthen your core. Oh, and yes, they will have you squat a lot more than the 30lb barbell that you found in the group exercise room.
Okay, I know you’ve been waiting. Here are my three favorite booty exercises:
- Walking Lunges: They will take your breath away. Really. You can use a barbell or dumbbells. Make sure you point your toes straight and that you step on your heel first. Don’t take any mini-steps in between because that takes away from the glute action. I’d recommend doing at least 10 steps with each leg depending on your goals and what stage of your training you are in. Please, don’t baby yourself. After each set, you should be out of breath and begging for forgiveness. If you are not, you need more weight.
- Bulgarian Split Squats: Yes! Bulgarian. I said it! They are my favorite for a reason, and the reason isn’t the name. They are just like a regular lunge but with your rear foot elevated on a bench or a box. That placement allows you to get nice and low. I prefer using dumbbells for this exercise because you could lose your balance easily. Therefore, dumbbells are just a safer option. I recommend 10–15 reps on each leg, again depending on your goals and where are you at in your training. Make sure you keep your chest up, that you stand tall, and that you keep your pelvis neutral (that means that if your pelvis was a bowl filled up with water, you should not be spilling that water forward).
- Hip Thrusts: Oh, how I love them. Many experts state that this is the number one exercise for your booty, and I just couldn’t agree more. I prefer resting my head and shoulders on a stability ball (that’s the big ball) and putting a pad on my hips underneath the barbell. It’s tricky to do alone if you can handle a lot of weight but not impossible. Make sure you tap your hips on the ground and that you squeeze your glutes to bring your hips back to parallel. Focus on pressing your weight into your heels. Breathe with each rep and enjoy. And yes, you can thank me later.
Please make sure to let me know how you like these and how you struggled to get up from the toilet the next day. Those are my favorite stories! Not the toilet ones, just the pain. Lol!