Where do I start to build a booty?
Building a booty can be a tough project.
I mean where are you supposed to start as you will be told almost 100 different ways.
Luckily like most things the best place to start is at the beginning with one of the simplest and best exercises to build your booty – the glute bridge.
The glute bridge manages to target the biggest muscle that makes up your butt the gluteus maximus.
By building up this muscle you will start to have some shape to your butt, you will be stronger in your bigger lifts and you will be able to perform better in sports.
Like any muscle you should look to slowly increase the difficulty of the exercise so there is progressive overload on the muscles
We can provide this stimulus by training with more weight, sets , reps or increasing the difficulty of the exercise.
Check out the video below where I will show you some of the best progression to seriously build that booty
Best exercises to start to build the booty
So we have some fantastic variations of the Glute Bridge
Bilateral Glute Bridge
- Raise you hips to the ceiling
- At the top of the movement imagine there is a walnut between your butt cheeks and you are trying to crack it
- Use a slow temp trying to feel the burn on each rep
- Aim for 3-5 sets of 20-30 reps
Single Leg Glute Bridge
- Extend one leg and while keeping it extended raise your hips to the ceiling
- Make sure you keep your hips level
- Hold at the top of the movement to target just one glute
- Use a slow tempo again and REALLY feel the burn on each rep
- Aim for 3-5 sets for 8-12 reps
Glute Raise (using the hip circle)
- Target all the muscles around your butt including your side butt (glute medius and minimus)
- By making all parts of your butt strong it can have great carryover to your bigger movements – squat and deadlift
What is the best long-term plan for booty building?
Once you have been consistent with the body weight version of the glute bridge you will have to look at ways to add weight.
As we know the thing that builds muscle over time will be lifting progressively heavier weight and that is where exercise such as the glute bridge (weighted) and glute thrust come into play.
Those body weight versions of the glute raise will just not cut it at a certain stage in your booty development.
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