The Healthy Warrior

sweatsalty:

ULTIMATE WORK OUTS FOR YOUR BUTT

Barbell/dumbbell exercises - These are what you need to do with heavy weight if you want to make your butt BIGGER. Everything else will help make your butt rounder and firmer, but will not add significant size.

• romanian deadlifts
• squats (really deep, feet wide and pointed out, knees pointed out too)
• bulgarian split squats
• barbell glute bridges/hip thrusts
• high step ups

Cardio/plyometrics - This stuff is great for shaping your butt while challenging your heart at the same time.

• hill sprints
• squat jumps
• dynamic step ups
• lunge jumps
• box jumps
• plyo step ups
• lateral box jumps
• lateral box shuffles
• lateral bounding
• Brazil Butt Lift - the “bum bum” workout
• kneeling jump squats - these are on my “to try” list for when I’m stronger

Bodyweight exercises - I do these when I don’t have access to a gym. You can make these more challenging by holding heavy stuff like gallon jugs full of water.

• glute bridges (try single leg)
• hip thrusts (try single leg)
• pistol squats (there are hard!)
• single leg deadlifts
• glute ham raises (you’ll need something or someone to hold your feet)
• lunges (reverse, walking, etc.)
• bulgarian split squat
• high step ups

Other:

• seated band abduction
• stability ball back extensions
• monster & sumo walks
• butt blaster (hip extension) machine
• hip abduction machine - lean forward with butt lifted to target upper & outer glutes, see 4:25 on this video