It seems to be the norm in 2019 for fit women and even some men to seek having a big butt. I do enjoy this aesthetic a lot as having a big butt does have numerous health benefits including injury prevention, hip mobility and running/jumping strength, not to mention the fact that it just looks very appealing.
While I have made it a point to highlight my desire to alter the lifestyle-related diseases affecting the Middle East, namely, obesity in my previous posts, I want to target this post towards my favourite lower-body exercises.
I promise that my beginner-friendly content will cater towards those of you who may be completely unfamiliar with training and will remain educational in nature. Today’s post however is about my favourite exercises for building a butt, I just want to share the love.
My criterion for this butt-friendly assessment are:
- the strength of the mind/muscle connection during the exercise
- recovery time after performing the exercise (less is better for me)
- whether this exercise plays in well with a variety of other exercises (it should not be fluff-volume)
While none of these exercises alone gave me the results that I have, I find that my favourites tend to produce a big burn and generally have been consistent are giving me positive growth.
The picture below is my four year glutes transformation picture, you can clearly see how my butt in 2015 was flat as a pancake, thin/fit was the aesthetic that I prefered at the time.
Now that I have incorporated glute-training as part of my fitness lifestyle, I am a huge advocate of the thicker looking aesthetic, I think it’s more feminine.
I have listed the exercises that you need to be incorporating in your butt-building exercise list, these are all excellent for targeting your gluteal muscles. I perform these exercises in a week, I do however have favourites, I find that they meet my criterion way more than the others.
Awesome Glutes Building Exercises:
1) Hip Thrust (3 sets of 10-12 reps)
2)Cable Kickback (3 sets of 20 reps)
3) Single Leg Bridge (3 sets of 10-12 reps)
4) Laying Hip Abductor (3 sets of 20reps )
5) Split Squat (3 sets of 8-12 reps)
6) Dumbbell Squat (3 sets of 10-20 reps)
7) Barbell Squat/ Front Squat (3 sets of 8-12 reps)
8) Sumo/Stiff Leg Deadlift (3 sets of 10-12 reps)
I suggest that you incorporate all of these into your training program.
I do believe that prioritising the hip thrust, single-leg bridge, laying abductor and split squat are the most effective if you share my preference towards building mind/muscle, reducing recovery time and reducing load and volume based on the previous criterion.