Squats are a great way to exercise, but researchers using a machine that measures muscular contraction have found that they mostly work your thighs than your butt. Can putting on much bulk in your thighs make your body look proportional? The good news is that people who want to strengthen their butts can incorporate the following exercises into their workout routine.
This is an ideal exercise to strengthen and tone your hamstrings as well as glutes. You can perform this exercise using a dumbbell, kettlebell, or a barbell. You should start up light while aiming to work up to at least your half bodyweight as you improve. Do fewer reps with heavier weight. Lift heavier weight if you can perform more than 12 reps.
Begin with the weight on the ground and positioned near your shins. Slightly bend your knees, straightened back, and chest up. Consider placing the weight between your feet if you are using a dumbbell or kettle bell.
Pick up the weight while bending your knees with hips pushed backward. Ensure that the weight is close to your body all the time and stand straight.
Push your hips back as far as you can without tripping over, while holding your core tight and maintaining a flat lower back. Slightly unlock your knees as the weight is descending but only a few inches. This will ensure that the weight is resting on your glutes and hamstrings.
Once you can no longer extend your hips, do not lower the weight any further. Briefly rest in this pose and then push your hips forward while lifting your chest up to the starting position.
Start with three sets of up to eight reps and rest for 30 to 60 seconds between the sets.
This is an awesome cardio workout that targets to build all the muscles on your back, particularly the glutes.
Place a kettlebell between your feet. Your feet should slightly be over your shoulder width apart.
Using both your hands, swing the kettlebell back behind you.
Sharply exhale as you swing the kettlebell forward explosively by powering the movement with your hips.
Swiftly inhale at the top of the swing, and bring it back down.
Repeat for 30 seconds before resting for 30 seconds. Once you become familiar with the swings, you can either try more reps in the 30 seconds or increase the training to 60 seconds.
Cable Pull Through
The uniqueness of this exercise is that it works your glutes in the horizontal plane. It may look easy but significantly strengthens and builds your glutes quite fast.
On the cable stack machine, set the pulley low.
Use the V attachment or the rope because it makes pulling through your legs easier.
Inhale and hinge at the hips while keeping a flat back and a raised chest.
On reaching the bottom, exhale as you push through with your hips to go back to the standing position.
Repeat two to three sets of 12 reps for a start. You can gradually increase the reps with experience.
BOSU Hip Bridge
While most of these moves mostly focus on the glutes, the hamstrings are equally important for your overall health and fitness as well. The hip bridge works the stabilizer muscles in your legs and the glutes too.
Lying on your back, place both your feet on the flat side of a BOSU ball.
As you push through the BOSU ball with your heels, lift up your hips until they are totally extended.
Hold in this position for a moment before you return to the start position.
You can either try the hip bridge for reps or the holding position for time.
One-Legged Hip Thrust
Hip thrusts rank among the top exercises that target the glutes more effectively. They can be performed using a barbell, dumbbell, or a kettlebell.
Lean your back against a secure bench such that your back is about 45 degrees.
Bend your knees to about 45 degrees while ensuring that your lower back is kept flat.
You can rest a kettlebell or dumbbell against your right thigh although this is optional.
Raise your left foot from the ground and push through your right heel in one smooth movement to fully extend your hips.
Repeat the exercise on the other leg.
Perform sets of 20 if you are using your body weight alone. Five to six reps are ideal if you are using a weight.