Building an enhanced butt requires intense muscular stimulation. Running three miles a day most days of the week will not make your butt bigger. But resistance training with weights, sprinting as fast as you can or running up hills will increase the size of your gluteal muscles, making your buttocks bigger.
Squats
The best resistance training exercises to bulk up your gluteal muscles are squats and lunges. They require extension of your hips, the primary function of your gluteus maximus muscle. Squats should be done in a squat rack and are performed with the barbell behind your head and across your shoulders. Place your feet shoulder-width apart, then bend your legs until your thighs are nearly parallel to the floor; keep your back straight throughout the movement. Push through your heels to stand back up, focusing on your glutes.
Lunges
Lunges to build your butt should be done holding one dumbbell across your chest or one dumbbell in each hand by your side. You may do walking lunges or stationary lunges. The key to building your glute muscles is to ensure your forward thigh is nearly parallel before you stand back up. Begin first by standing with your feet together, then step one leg forward. Bend both legs to lower your body; your hips and knees should be nearly 90 degrees. Push through your front heel, contracting your gluteal muscles to stand back up. Step forward with your opposite leg and repeat.
Resistance Training Loads
Performing squats and lunges with light weights for 20 repetitions will not enlarge your flat butt. You must use weights that are heavy enough you can only perform six to 12 repetitions per set. Begin your training with light weights to avoid pulling your muscles and injuring your joints. Gradually add 5 to 10 percent of the weight per exercise per week until you reach the weight you can only lift for six to 12 reps.
Sprints
Sprints require powerful, rapid contractions of your leg muscles, especially your glutes. Flat sprints enable you to move your hips through a larger range of motion compared to running at a moderate pace for 30 minutes. This means your glutes are highly engaged during sprints, building a bigger butt. Sprint as fast as you can for 20 seconds, then walk back to your starting point, about 1 minute 30 seconds. Repeat the sprint and walk intervals for 20 minutes.
Hills
Running repeatedly up a hill as quickly as you can combines the benefits of sprinting and resistance training. Running on an incline is really running against more resistance than on flat terrain. Run up a hill as fast as you can while moving your hips and legs through the greatest range of motion. Use a Hill that will take you about 20 seconds to reach the top. Run as fast as you can up the hill, then walk down the hill for 10 to 12 reps; your first two hill runs are your warmups.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle, Roger W. Earle; 2000
- American College of Sports Medicine; Progression Models in Resistance Training for Adults; William J. Kraemer, Ph.D., et al.; 2002
Member Comments