My Favorite Booty Building Exercises

Today we are talking about my favorite training topic - how to grow your booty!

Having a firm, round butt is definitely the "in" thing these days, but that's not the only reason you should do it. A firm, round booty = strong glutes, and strong glutes are super healthy! This article  does a nice job of explaining why. Basically, your glutes are responsible for stabilizing your pelvis and moving your hips. When they are weak, it can lead to tightness in the hip flexors and pain in the low back. No bueno. 

Before we get into the movements, let's talk about my top 4 tips for growing a booty

My Top 4 Tips for Growing a Booty

1.) Be Patient and Consistent

Growing any type of muscle takes TIME. - it definitely doesn't happen over night! You will need to train regularly and for a few weeks before you start noticing changes. 

2.) You Need to Eat

In order to grow your glutes, you have to feed your glutes! This doesn't mean you have to pig out 24/7, but you may need to eat more calories than you were previously in order to support your booty in it's quest to build. Timing is important too. I recommend eating a small meal consisting of a healthy carb and lean protein before and after you train.

3.) Genetics Play a Role

Genetics are a real thing and this is something you should be aware of as you seek to alter your physique. This article from Livestrong.com says it best: Although you can change physical appearance with diet and exercise, your genetically determined body type regulates pre-exercise-program body composition and fitness outcomes. According to the American Council on Exercise, mesomorphs are naturally muscular and hypertrophy quickly, endomorphs possess a round shape with greater fat distribution and ectomorphs are thin and linear. Although endomorphs may require fat loss for visible muscle definition and ectomorphs may gain less mass than a person with a mesomorphic body, all individuals benefit from strength training.

I tell you this because I don't want you going down the trap of compare and dispair, okay? 

4.) Stop Playing, Lift Heavy

If you want to put on muscle mass, you need to lift heavy. Period. Keep your reps in the 5-8 range and find a weight that is very challenging by the final 2-3 reps.

This is probably a good place to tell you that alignment and form are super important, especially when heavy weights are involved. If you are new to weight training, i highly recommend hiring a personal trainer who can teach you to perform these movements properly and safely. If you are local, I offer personal training consultations in the Harrisburg, PA area.

The Movements

In my latest YouTube video I take you through my favorite booty-building exercises. I've also listed them below with hyperlinks to instructional videos. Enjoy!

Single Leg Glute Bridge

Weighted Glute Bridge

Sumo Deadlift (or any deadlift variation)

Single Leg Deadlift with Landmine

Barbell Hip Thrust