How To Use Workout for Bigger Butts

Whether you believe it or not, your butts can do more than just to make you look amazing in those tight jeans. Working your glutes the way they should be worked can go as far as help strengthen and prevent pains in your lower back, hips, and knees.

Quadruped hip extension

Loop a small resistance band above your knees and get on all fours in tabletop position. Adjust one end of the resistance band so that it’s pinched between the floor and your left knee.
Keeping your right knee bent 90 degrees, flex your right foot, squeeze your glutes, and extend your right hip. Your neck should be neutral and the sole of your right foot should face the ceiling.
Pause before lowering your right knee. Perform equal reps on each side.

Step-up

Stand in front of a bench or box around knee height. You have the option of holding dumbbells at your sides. Lift your left knee and place your left foot in the middle of the bench. This is the starting position.
Keeping your chest up and shoulders back, drive through your left foot, squeeze your glutes, straighten your left knee, and come to a standing position with both feet atop the bench.
Pause, and then slowly lower your body back to the starting position. Perform equal reps on each side.

Clamshell

Loop a resistance band around your legs just above your knees, and lie on your left side with your hips, knees, and feet stacked. Rest your head on your left arm, and place your right palm on the floor in front of your chest.
Bend at the hips, swinging your legs out to a 45 degree angle, then bend your knees to 90 degrees. This is your starting position.
Keeping your core engaged and your heels together, raise your right knee as far as you can without rotating your hip or lifting your left knee off the floor.
Hold for 1 second before returning to the starting position.
Repeat the move, completing all reps on one side, then switch sides, performing equal reps on both.

Calf raise bridge

Lie on your back with your feet flat on the floor about hip-width apart, holding a pair of dumbbells on your hips. This is the starting position.
Lift your hips as high as possible, squeezing your glutes as you rise up on the balls of your feet.
Reverse the movement to return to the starting position, and repeat for reps.

Bulgarian split squat

Stand with your back to a box or bench, holding a pair of dumbbells at your sides.
Extend your right leg behind you, and place your toes on top of the box.
Keeping your chest up and core engaged, slowly lower your body until your left thigh is parallel with the floor.
Pause, then push through your left foot to return to the starting position. Perform equal reps on both legs.

Romanian deadlift

Stand with your feet hip-width apart, holding a pair of dumbbells in front of your thighs, palms facing you. Bend your knees slightly.
Keeping your back flat, shoulders back, and core engaged, push your hips back and hinge forward, lowering the dumbbells to mid-shin height. The weights should remain within an inch or two of your legs throughout the movement.
Squeeze your glutes, bring your hips forward, and return to the starting position.

Wall balls

With your feet hip-width apart, stand 1-2 feet in front of a sturdy wall. With both hands, hold a medicine ball at chest height.
Keeping your abs engaged, push your hips back, bend your knees, and lower your body into a squat.
Drive through your heels, extend your hips, and, as you straighten your legs, toss the ball up at the wall. Pick a target height that feels challenging but sustainable for multiple reps.
As you catch the ball, lower into your next squat.

Lateral banded shuffle

Loop a small resistance band around your legs, just above your knees, and stand with your feet hip-width apart, creating slight tension on the band.
Keeping your back flat and abs engaged, push your hips back, bend your knees, and lower your body into a squat, shifting your weight toward your heels.
Step right with your right foot, and immediately follow with the left, maintaining tension on the band so that your knees don’t cave inward.
Continue sidestepping in a slow, shuffling motion. Take an equal number of steps in the opposite direction.

Dumbbell thruster

Stand with your feet hip-width apart, holding a pair of dumbbells in front of your shoulders with your palms facing each other.
Keeping your abs engaged, push your hips back, bend your knees, and lower your body into a squat.
Drive through your heels, extend your hips, and, as you straighten your legs, lift the dumbbells directly above your shoulders.
Lower the dumbbells to shoulder height as you return to a squat.

Jump squat

Stand with your feet hip-width apart, toes pointed forward, holding a dumbbell or sandbag in both hands in front of your chest.
Keeping your back flat and chest up, bend your knees and push your hips back until your thighs are parallel to the floor.
Explode upward, jumping as high as you can
Land softly, immediately dropping back down into a squat to begin your next rep.

Fold over

With your feet hip-width apart, stand a few feet from a barre. Your knees should be slightly bent.
Keeping your back flat and core engaged, hinge forward at your hips and grab hold of the barre. Your torso should be parallel to the floor.
Keeping a slight bend in your left leg, lift your right leg behind you until you feel your glutes contract, while keeping both hip bones pointed toward the ground.
Maintaining the contraction, pulse your right leg upward.
Lower your right leg and repeat on the opposite side, performing equal reps on each.

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