Your gluteus maximus, "glutes" for short, is your main hip and butt muscle and is responsible for the shape and size of your backside. Making this muscle bigger, a process called hypertrophy, requires that you work your butt intensely with exercises often associated with bodybuilding. Preform one to three sets of eight to 12 repetitions of these exercises twice a week on nonconsecutive days. Use a weight that is challenging, but one that still allows you to complete the prescribed number of reps.
Hip Bridge
The hip bridge is a preparatory exercise that helps to "fire up" your butt and hip muscles to ensure they are working optimally for the rest of your workout. Regardless of which butt exercises you choose to use in your workout, performing the hip bridge beforehand can increase the effectiveness of your training session. Lie on the floor with your legs bent and your heels close to your butt. Rest your hands on the floor, but do not press down with them. From this position, drive your heels down into the floor and push your hips up into the air so that your weight is supported on your feet and upper back only. Slowly lower your hips back to within 1 inch of the floor and repeat. You can make this exercise more demanding by performing it using one leg at a time or resting and holding a weight across your hips.
Stiff-Legged Deadlifts
Stiff-legged deadlifts target your butt, hips, hamstrings and lower back and can be performed using dumbbells, a barbell, a heavy book bag or a medicine ball. Stand with your feet hip-width apart and holding your chosen weight in front of your thighs. Bend your knees slightly and keep them fixed at this angle for the duration of your set. Push your hips back and then lean forward while keeping your chest up and your back slightly arched. Lower the weight down the front of your legs until you feel your hamstrings being stretched. Push your hips forward and stand back up. Continue for the desired number of repetitions. Make sure your lower back is not allowed to round as this can lead to injury.
Weighted Swings
Weighted swings are a power exercise that relies on a powerful hip extension which targets your hips and butt muscles. Commonly performed with a kettlebell, you can also do this exercise using a single dumbbell, medicine ball in a strong bag or even a weight plate tied to a strong rope handle. Grasp your weight and stand with your feet shoulder-width apart. If the object you are swinging is large, you may need to widen your feet slightly. Hold the weight in front of your thighs and bend your knees slightly. Push your hips back and then lean forward from your hips to lower the weight between your knees. From this position, drive your hips forward and swing the weight in front of you at arms' length. Raise the weight to between shoulder and head height. Make sure you clench your butt muscles tightly at the top of the movement. Let the weight swing back down and then repeat. Avoid rounding your back as this can lead to injury.
Astride Jumps
Astride jumps target your outer hips and butt and will also strengthen your legs and raise your heart rate. This is a bodyweight-only exercise but if you want to make it more challenging you can also perform it while wearing a weighted vest or holding weights in your hands. Stand with your feet together and your hands by your sides. Jump into the air and push your feet out to around two hip-widths apart. On landing, immediately drop into a deep squat by pushing your butt back and bending your knees -- aim for 90 degrees of knee flexion. Without pausing, extend your legs powerfully and jump into the air while bringing your feet back together as you land. This constitutes one repetition. Continue for the desired duration.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "The Complete Book of Butt and Legs"; Kurt Brungardt, Mike Brungardt, and Brett Brungardt; 1995
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "The Great Kettlebell Handbook"; James Talo and Michael Jespersen; 2008
Member Comments