We all dream of the perfect, plump and perky butt, and some of you may even be attempting to build the impeccable derriere. With these three exercises, your growth in the booty department will increase, and they will improve overall body strength.
1. Squat: The squat is an intimidating exercise, but it is one of the best exercises to target your glutes and quads. There are many variations of squats you can do, such as, but not limited to:
Bodyweight Squats: see instructional video from BodyBuilding.com here.
Dumbbell Squats: see instructional video from BodyBuilding.com here.
Barbell Squats: see instructional video from BodyBuilding.com here.
2. Deadlift: The deadlift is another frightening lift that you see all of the strongmen doing, but that doesn’t mean you can’t do it too! Deadlifts not only increase your leg strength, but they also build back muscle. My two favorite variations of deadlifts are:
Barbell Deadlift: see instructional video from BodyBuilding.com here.
Straight or Stiff Legged Dumbbell Deadlift: see instructional video from BodyBuilding.com here.
3. Hip Thrust: This is one of my personal favorites. It may be an awkward exercise, but you can definitely tell the difference in your behind after a few weeks of these. Two variations I prefer:
Barbell Hip Thrust: see instructional video from BodyBuilding.com here.
Bodyweight Hip Thrust: same as above video, only without a barbell.
Remember to watch your form, and to not push yourself past your limits. Stop if something doesn’t feel right.
Whether you choose to do weighted exercises, or use just your bodyweight, these exercises are sure to bring the burn, and build muscle. (Hint: added weight will help build muscle faster, and might even burn more calories.)Â