Booty Booty Booty Rocking Everywhere.
You don’t have to look through many Instagram accounts or listen to more than a couple songs to realize that for women, the booty is in. Thanks, Kim K, Jen Setler, and Nicki Minaj.
Bubble butts are all the rage but what do you do if you weren’t born with the genetic gift of a big round bum? Easy, start lifting some weights, go heavy and focus on the squeeze!
Below is a list of the best exercise you can do to help lift, tone, and firm your backside.
Hip Thrust’s
Hip thrusts are a great movement if you’re in the market for a firmer behind. Sure it’s a little awkward doing these in the gym, but the burn you’ll feel in your glutes will make you forget everyone else.
Sit on the floor with your feet on the ground and a barbell across your hips. Lean your upper back against a bench. Drive through your feet, extending your hips upward as far as possible. Slowly lower your hips back down until your butt is on the ground. Increase the weight as necessary.
Deadlifts
You want your legs and butt to work together. The deadlift is the perfect exercise to train your posterior chain to work seamlessly.
The glutes, hamstrings, and lower back are responsible for hip extension. In reality, a deadlift is just a really heavy extension. Keep your core tight and pull the bar straight up your legs. Don’t let it drift forward.
Side Lying Clam Shells
This is a great exercise to really isolate and help lift your bum. To perform the clam shell, lie on your side with your knees bent and your feet together. Open your top knee away from your bottom knee. Try your best to focus on using those glute muscles to move your leg.
Pull Throughs
The Pull-Through offers many of the same benefits as the Deadlift, Kettlebell Swing, and other hip-dominant exercises.With your back to a cable machine, stand with your feet hip-width apart hold the rope attachment in front of your hips with the cable traveling through your legs bend at the waist and sit your hips back until your torso is at a 45-degree angle explosively extend your hips to stand up to the starting position.
These are just some of the best butt exercises you can do. focus on extending your hips and squeezing your butt and you can turn anything into a booty grower.
