Having rounder and higher buttocks requires that you improve your posture, reduce some body fat and increase muscle definition and strength in them. When training your hips, be sure to integrate them with the rest of the body since your whole body is connected by fascia (connective tissues) that surrounds your muscles, organs and joints throughout your body. And working on multiple body parts at once burns more calories than isolated training alone.
Three Point Hip Extension
The three-point hip extension helps you strengthen your buttocks and teaches you proper alignment of your spine, pelvis and legs. It also helps determine if one side of your hip is weaker than the other.
On your hands and knees position, lift your right knee off the ground and extend the leg behind you. Do not rotate your pelvis and maintain your spine in a neutral position. Tighten your right buttock and lift your leg up until your leg is in alignment with your hip and spine. Slowly lower your body down toward the ground by bending your left hip and knee, but do not touch the ground with your raised leg. When you reached your maximum range of motion, return to start position and repeat for five to 10 reps.
Deadlifts
Deadlifts require you to use your buttocks to generate force in order to lift a weight off the ground. You need a strong trunk and spine to stabilize your body and prevent injuries. Use a kettlebell as a training tool because its grip level is higher than a barbell or dumbbell and it simulates a heavy luggage or a water bucket.
Stand with feet hip-width apart and place a kettlebell between your legs in front of you. Grab it with your left hand and put your right hand on your lower back to make sure that it does not flex. Bend forward at your hips like a bow and keep your knees slightly bent. Your shins should be perpendicular to the floor. Exhale and stand straight up, pushing forward with your buttocks to lift the weight.
Squats
Squats work on every muscle in your lower body and strengthen your trunk and spine to protect your body from injuries. When you squat, you use your buttocks as a primary mover to lift and lower your body up and down. Start with your own body weight to learn the proper mechanics and form before adding resistance, such as dumbbells or barbells. Squat deep enough to go pass your knees and maintain a tall, neutral spine throughout the exercise.
Step-ups
This exercise requires you to maintain a tall posture and a strong core or you could lose your balance. You can use stackable aerobic steps, plyoboxes, or any sturdy platform that is as high as your kneecap.
Place your right foot on the step and push up with both legs. Keep the left leg and hip extended while maintaining your balance and tall spine. Lower yourself down and repeat.
References
- "Athletic Development"; Vern Gambetta; 2006
- "Essence of Program Design"; Juan Carlos Santana; 2004
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