What is the key to a fantastic ass? Besides a clean and healthy diet, quality sleep, and an active lifestyle, there are many ways to incorporate great exercises into your gym routine to promote that all-natural bubble butt you are seeking
We recognize the fact that most day jobs that involve a desk and computer require hours of seated work, and medical professionals agree that prolonged sitting can result in muscle degeneration, organ damage, and increased risk for heart disease. Muscle degeneration and impacted blood flow as a result of sitting is clearly damaging for your muscle composition, and can hold you back from maintaining the best booty possible.
Therefore, we have set out to help by composing a list of the best booty exercises that you can cycle into your weekly gym routine! From squats to deadlifts, we will outline our favorite exercises, the varying muscle groups they work, and our suggested repetition/set ratio.
Here are the X best booty exercises for yo ass!
Our number 1 when it comes to muscle building in the booty region is the squat. We love this exercise not only because it requires immense exertion from the quadriceps, hamstrings, and calves, but the act of balancing the bar in a free-weight squat environment promotes body-wide muscle building. This exercise is considered one of the most difficult due to the fact that it incorporates such a range of muscle groups, and it is considered extremely effective for comprehensive mass-building.
For your butt specifically, squats predominantly target the glutes, hamstrings, and quadriceps. High repetition squats with light weight or no weight at all is a great method to tone and burn off excess fat, while medium to low repetition with heavy weights are great for extreme muscle building.
Tips: keep spine in a neutral position, do not allow knees to go past the toes, keep feet firmly on the ground without allowing the heel to lift, and bend until the knee reaches a 90-degree angle.
For muscle-building, we suggest high weight and doing 3 sets of 12 reps, with a 1-minute rest between sets. You should feel like you are maxing out on the last 2 reps for the second and third set. Do not sit down between sets, but walk around to promote blood flow as your legs are recovering. Do not do squats every day, and allow your legs adequate time to recover between days during which you squat.
We also love the deadlift because it also works the entire backside of your body. In fact, according to bodybuilding.com, the deadlift works more muscles simultaneously than any other exercise, even the squat. Therefore, it forces more muscles to react and stimulate muscle growth when done correctly.
The deadlift specifically targets core strength muscle groups, including the lower back, glutes, and abdominal region. From the floor to the knee lift motion the butt and thigh region is highly involved, while the knee to hip motion requires muscles in the lower and mid-back areas. It is important to keep the back neutral to avoid injury when lifting from the ground as there is possibility for injury if the bending motion is incorrectly learned.
Tips: keep feet at shoulder length, lift mostly with legs until the bar is at knee height, continue to lift with back and legs from the knee to the hip. Use the same motion to bring the bar back to the ground, being careful to use a squatting motion on the way down to avoid back injury.
For muscle building, we also suggest a high-weight to medium-rep ratio. We love the 3 sets of 12 with a minute rest plan, however you can go lower in reps if you are raising your weight to max out during the last 2 reps of each set. You will notice that your grip strength will dramatically increase as a result of this exercise.
Although this exercise does not involve as many muscle groups as the deadlift or squat, the barbell hip thrust is a fantastic way to focus attention on the glutes. It also incorporates the calves and hamstrings, so you will likely see strength improvement in these areas as well. This workout aids in increasing glute size, aesthetics, and reducing risk of injury for the back by increasing glute strength.
Tips: sit on the ground with a bench behind you, and place the weighted barbell across your hips. Extend hips vertically through the bar.
For building muscle, we suggest 3 sets of 15 reps with medium to heavy weights. Try lower reps with heavier weights to increase muscle size.
The walking lunge is a fantastic resistance exercise, and can be optimized by adding more weight to increase difficulty. Lunges not only engage the glutes, but also help build muscle in the quads, hamstrings, and abs. The deep bending motion puts a high degree of strain on the glutes specifically, and people who practice this motion should always take the knee to a 90-degree angle slowly.
Tips: count every other step as one full motion involves two steps (one with each foot). Bring the knee down to the floor without touching the ground, allowing the legs to reach a 90-degree angle.
Again, we suggest heavier weights with a 3-set 12-rep routine. As we suggested with the squats, this exercise should not be performed everyday, and adequate time should be set aside to recover between lunge days.
This is one of the harder glute exercises to master, and beginners should be careful to start with lower weights, focusing on form. We love this exercise because it activates the legs in such a way that builds single-leg stability (due to the fact that you work each leg separately). Like most of the other glute exercises, this one also involves the quads and calves as well.
Tips: be careful to keep the back in a neutral position. Lower the leg until it reaches 90 degrees, and push the leg to make the body rise to its original position.
This exercise might take you longer than the others due to the fact that each leg must be done separately. We suggest 3 sets of 12 for each leg, alternating between legs so one can rest while the other is activated. Again, it is an excellent idea to begin with lower weights to perfect form first, and then one can move on to higher weights.
The leg exercises listed above can be grueling and extremely strenuous on your body which is necessary for substantial muscle growth. Did you know that along with a proper diet, rest, and stretching, wearing workout leggings can help you exert more energy with lower fatigue? Compression tights help to regulate body temperature, deliver adequate levels of oxygen to your cells, and support the muscles during hard sets.
Did you know that you can do all of these workouts effectively and efficiently in the privacy of your home? Building out your own home gym equipment can help you to stay on top of building the best booty you can! Also – showing off that fine ass is highly encouraged, so equip yourself with the best workout clothing for men to look your best both in and out of the gym.
With all your hard work, sweat, and strain, your hard-earned booty should be celebrated and adorned. Why not display your best ets using a pair of sexy shorts that show off your booty?
Read about our top picks here: best booty shorts for men