Get Your Butt Into Gear With These Top Exercises
A perfectly toned and well-shaped set of glutes is a work of art.
The glutes or the “butt” makes you look good in everything and anything that you wear.
It is not an easy part to tone for women due to fatty deposits ending up in the lower body.
But with these 5 best exercises, you can get your butt in great shape in no time!
Squats are widely considered the best exercise for your lower body.
It works every muscle in your legs and targets the deepest fibres for fuller development because it allows you complete range of motion.
Squats work the entire lower body with a focus on the glutes, quads and hamstrings.
Recommended set and rep range: 4 sets x 10 – 15 reps
2. Romanian Deadlift
The Romanian Deadlift tones the glutes, hamstrings and lower back better than any other exercise because it allows you to handle more weight and add resistance on the negative part of the lift or the descent.
As you bring the weight down, the muscles are in a fully elongated position and more fibres are being worked.
Romanian Deadlift also strengthens your lower back and the abdominal region. This is a fantastic exercise to do after Squats.
Recommended set and rep range: 4 sets x 10 reps
3. Barbell Glute Bridge
Barbell Glute Bridge tones your glutes by providing it a deep stretch at the bottom position and a strong contraction at the top position.
The keys to get the most from Barbell Glute Bridge are to keep your glutes tight throughout the exercise, use enough weight for resistance and to hold both top and bottom positions for a count of 5 to 10 seconds.
Focus on the quality of reps; you do not need a lot of reps to get results from Barbell Glute Bridge.
Recommended set and rep range: 3 sets x 5-6 reps
4. Glute Ham Raise
Glute Ham Raise works your glutes, hamstrings and lower back. It also improves your level of flexibility and mobility.
Body positioning is important to get productive results from Glute Ham Raise.
Your heels have to be secured in the foot pad and your thighs should be positioned high on the back support.
If your thighs are positioned lower, it will place shearing forces on your knees.
The Glute Ham Raise is a combination of 2 exercises: back extensions and leg curl.
Get a good stretch at the bottom and a strong contraction at the top. This is best done after Barbell Glute Bridge.
Recommended set and rep range: 3 sets x 12-15 reps
5. Dumbbell Lunges
Dumbbell Lunges are a great finisher to a lower body workout.
For one, it hits all the key muscles: thighs, glutes, hamstrings, calves, lower back and abs.
Second, Dumbbell Lunges are a functional exercise; it works the hips and knees through extension and flexion.
To focus on the glutes, it is better to use dumbbells because of the “forward drag” it creates.
The body tends to lean forward and your core, gluteus and hamstring muscles have to work harder to accommodate the shifts in bodyweight.
Recommended set and rep range: 3 sets x 15-20 reps
If you want to get faster results, use intensifiers in your program. Intensifiers are techniques that make the exercise more challenging.
Here are a few intensifier techniques you should consider for your butt shaping workouts:
- Hold the bottom position of the last rep of your working sets of Squats for a count of “5”. After your last set, reduce the weight by 30% to 50% and do 20 reps.
- Superset Squats and Romanian Deadlifts. Superset means to alternate between 2 exercises. Rest 2 minutes between supersets.
- After your last set of Barbell Glute Bridge, remove the weight and do one bodyweight set for 2 minutes straight. No need for holding the top and bottom positions.
- Superset Glute Ham Raise and Dumbbell Lunges. Rest 1 minute between supersets.
- Tri-set Barbell Glute Bridge, Glute Ham Raise and Dumbbell Lunges. A tri-set is to do 3 exercises one after the other. Rest 1 minute between tri-sets.
You should only use one intensifier technique per week.
It is an effective way to get more from the exercises and makes your workouts fun and challenging!