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If this is an exercise you’ve avoided in the past, be sure to get your form just right before loading up the bar.
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It is one of the best ways to really isolate those glutes, why else do you think all those insta sluts are doing it? You’ll either get your ass kicked, or you’ll get it noticed ?ĭespite the porn-vibe of this exercise, it’s brilliant for butt-building, and should not be left out no matter how awkward it gets. Now I challenge you to perform a hip thrust in a crowded gym while maintaining eye contact with any of the muscle marys in the weights section. If you have back issues switch to a Snatch-grip Deadlift (it’s much more difficult to lift the bar with a rounded back if your arms are wider). Whether you go for a conventional barbell deadlift, or one of the many variations – such as a Sumo Deadlift or a Single-Leg Deadlift – it’s still a great way to pack some meat onto your butt… which sounds far ruder than I had intended.Ĭheck your form before you start chucking big weights around though, film yourself to make sure your back looks more like an exclamation than a question mark.
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And because you’re using multiple muscles, you can afford to lift heavier loads and really destroy those muscle fibres in your butt. DeadliftsĪnother compound movement that works a load of different muscles all in one go, not the least of which are those in your butt. Drop the weight, squat deeper, and thank us later.įor a little variation, consider adding in some Goblet Squats, paused back squats (hang out at the bottom of the rep for a few gruelling seconds if you dare), and the ever-painful-but-effective Bulgarian Split Squat 2. Don’t be that guy and load up the bar and just do half squats that will just build up your hamstrings and lower back muscles. The amount of activity in your glutes and quads increases with depth the deeper the better (am i right? :)). The reason squats are so good is that they allow you to hit the glutes, hamstrings, quads AND those often-neglected hip abductor and adductor muscles all at once. You’d be hard-pressed to find a better exercise for building a bubble butt than squatting. But it just adds weight to the fact that you should be working squats into your weekly workout for yet another reason. Groundbreaking right? Do squats to get a nice butt. Developing a head-turning ass is actually something that will happen naturally if you’re training a lot of compound movements. The main exercises that will help to strengthen and “enhance” your glutes are some of the best overall exercises that you could be doing in the gym. So not only is a bubble butt great for your social life, it’s better for your entire body and your overall health and performance. In fact, a significant amount of lower back pain can be attributed to weak glutes and/or hamstrings.
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Plus you’ll look awesome when poured into a pair of tight trousers or skinny jeans.Ī badass pair of glutes (pardon the pun, there will be many) will help to prevent injury in the knees, lower back, hamstrings, groin, and hips. The glutes are the largest and strongest muscles in the body, and stronger, more well-developed glutes can help to improve posture, movement quality, and athletic performance. Maybe the straight guys don’t want to worry too much about theirs, but for us, having a bubble butt is like having a golden ticket to some well-deserved attention.Īnd man do we love attention. We’re all happier when we’re filling out a tight t-shirt in all the right ways, but there’s one muscle that the gays really cannot afford to miss out.