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The glutes. They’re one of the most important muscle groups found in your body without them you wouldn’t be able to walk run or jump and you would also have a serious case of flat pancake butt.
Nobody wants to see a flat butt not guys and not girls so in today’s video I’m going to do all the peace-loving people of the world a big favor and give you guys the 5 best exercises for a nice looking butt.
And if you’ve been doing your squats and you’ve been trying your absolute best but your glutes just don’t seem to grow to give this video chance
because I’m going to dive into specific methods you can use to Target your glutes to build a nicer butt so you can fill up those jeans in no time.
Let’s start with the very first one that everyone knows about and that’s barbell squats. But we’re not just doing regular barbell squats the best types of squats to work your glutes are deep barbell squats.
Getting down nice and low during squats is the secret to building nicer glutes. A lot of people are afraid of going low during squats because of the many myths that exist about how low you’re allowed to go.
The truth is that as long as you don’t have any previous injuries to your knees and your form is correct you can go almost all the way to the ground.
This is actually something that trainers call ass to the grass squats. And going nice and low for your squats is a very natural movement for your body.
I always bring up this example but before we had toilets we would take a squat every single day and that squat was naturally a deep squat.
This is why deep squats are a very natural movement that our bodies have had plenty of time throughout history to adapt to.
The problem is if you’re not used to squatting a deep squat feels like anything but natural.
Most people perform a very good squat when they’re sitting down but if you tell that same person to squat without a platform behind them they’ll start messing it up.
After you feel comfortable enough you can get rid of the seat or platform and try to perform regular squats.
You would do this by keeping your chest out towards the mirror turning your hips out to kind of exaggerated
The Arc in your back leaning back on your heels so take all the pressure off of your toes as you squat keep the pressure on your heels and then just sit back while trying to keep your knees from crossing too far over your toes.
Once you’re comfortable doing that you can try to put a really short platform on the ground and try to squat down and tap that platform with every rep.
Now after you feel like your form is on the point you can add the barbell into the movement and you can start incrementally increasing the weight.
Remember the key points are to squat low stick your chest out and stick your butt out and stay on your heels as you come down for your squats.
Let’s move on to the second exercise step-ups but once again we’re not doing regular step-ups because regular step-ups don’t Target your glutes anywhere near as much as the way that I’m about to show you.
You see normally when people are doing step-ups they’re actually working their back calf a lot more than they think.
Sure they’re still going to work their quad and their hamstring a little on that front leg to get up on top of the platform they’re stepping up on.
However, that back calf is taking the pressure off of the glute on the other leg. And this happens because most people will kickoff for every rep when doing this exercise.
So to turn this into an exercise that improves your butt I want you to point the toes of your back foot up towards the ceiling the whole time.
By pointing your toes towards the ceiling it makes it impossible for you to kick off. So this puts all the stress and work that’s required to get your body up
that platform on that front leg and that bottom portion of going up without kicking off is going to Target the glutes big time.
The one thing that you should keep in mind is since you’re not kicking off you will probably have to use less weight than what you were doing if you were to just do regular step-ups.
Next, I want to talk about an exercise that a lot of people forget works the glutes and that’s Romanian deadlifts.
A big reason why a lot of people may not realize this Exercise Works the glutes is that a lot of people do this exercise incorrectly.
when you do deadlifts incorrectly it’s mostly going to tear up your lower back. In reality, the Romanian deadlift is not supposed to work your lower back anywhere near as much as it works your hips because it’s a hip hinging movement.
When you learn how to pull and hinge your hips rather than just pulling the bar with your back the Romanian deadlift becomes one of the most effective exercises for your butt.
Start by standing in front of the bar with your feet roughly shoulder-width apart. Then grip the bar right outside of your Shins.
Again before lifting you want to keep in mind that the same rules apply here you want to keep your chest up and your hips rotated out.
A good way to do this especially for beginners is by keeping your eyes towards the ceiling the whole time. Lift the bar up off the ground and the idea here is your trying to hinge or thrust your hips forward as you bring the bar up.
At the top of the movement, you can even squeeze your glutes to really help Target that muscle. When you come down you can go all the way to the ground
and tap the weight on the ground for every rep but I found this to be better if you’re purely trying to work on power or strength.
Instead what I like to do to keep the pressure on the glutes is stop roughly Midway down your shins before coming back up.
With the Romanian deadlift, you pretty much want to keep your knees almost completely straight the whole time and this is actually another reason why
Remember the number one key to keep in mind is that your hinging your hips you’re not just bending your back.
Let’s move on for the next exercise, we’re going to do Bulgarian split squats. Once again for this exercise to Target the glutes more you’re going to want to get really low on your descent.
the other thing that you’re going to want to do is Step as far out as you can. The closer your lead foot is to the bench the less it’s going to work your glute whereas the further away it is from the bench the more it’s going to work your glute.
To set up this exercise you could either use a platform a bench chair or really anything that you could put your foot up onto.
Plant one of your feet on the bench and the other foot should be a couple feet in front planted on the floor.
and that’s fine but your goal should be to try to remain as vertical as possible throughout the entire exercise.
To do this it’ll help a lot by focusing on keeping your chest out and pointed straight forward. From this position, you would just lower yourself as low as you can go and then stand back up.
Balance may be an issue in the beginning but keep practicing this exercise because once you get the balance for it becomes a lot easier and this is by far one of the most effective exercises you can do for your glutes.
One of the mistakes to avoid that leads to bad balance is keeping both your feet in a straight line instead your feet should be hip distance apart.
If you find this exercise too difficult you can just try regular walking lunges instead. To Target your glutes with lunges you want to take longer strides and once again getting nice and low you pretty much want your back knee to tap the ground.
The next exercise is one that isolates your glutes as opposed to the other compound exercises that I’ve been talking about.
This exercise is known as the elevated shoulder glute Bridge and it’s really great to throw in at the end of your workout to fully exhaust the glute muscles.
Start by sitting straight up with your shoulder blades up against a bench or platform. Use something soft such as a Matt and put it on top of your pelvis otherwise when
you get to heavier weights it’s gonna hurt. Roll the barbell on top of the mat and plant your feet on the floor with your knees bent.
Bridge up until your hips are even with your shoulder blades and then lower back down almost all the way to the floor before coming back up.
You want to make sure that you select a weight that you can control the whole way up and down. Some people will try to throw the weight up by thrusting their hips really hard and that can lead to a number of different injuries.
And then you could superset the other two together each for three to four sets. So you would do Bulgarian split squats super set with step-ups.
And after three to four sets of that, you would do deadlifts super setted with Bridges.
That’s it guys I really hope this tip has helped you out.if you enjoyed it make sure you subscribe to my channel and also she want more instruction on
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