Thin isn't always in. For lots of women, a round, shapely derriere is the quintessential symbol of sexiness. Also referred to as the bubble butt, a sexy rear end used to be something you were either born with or not. Although genetics still play a major role in the size and shape of your buttocks, a few special exercises can help you bring up the rear.
Squats
Recommended by the National Strength and Conditioning Association as one of the best lower body exercises in general, the squat is a fantastic exercise for training the gluteus maximus (the muscles that give your rear end its size and shape). Squats can be performed with a barbell across your shoulders, dumbbells in your hands, or no additional weight at all. Always perform barbell squats with a spotter.
Leg Presses
The leg press offers a similar stimulus to the glutes as the squat. Though the squat is generally considered more effective, the leg press offers the advantage of safety because you don't need a spotter. The leg press also allows many exercisers to reach a fuller range of motion because they don't need to balance the weight.
Straight Leg Deadlifts
This exercise trains hip extension, which is the major function of your glutes. It looks like a bowing motion while holding the barbell in your hands. Straight leg deadlifts should be performed with a slight bend in the knees and the lower back straight.
Step-Ups
This exercise is a great bubble butt builder because it trains your legs independently, helping you avoid muscle imbalances. Use as high a step as you can to recruit the glutes as much as possible.
Back Extensions
The back extension bench is a typical fixture in any fitness center. The back extension bench allows you to train your glutes without additional weight. Keep your back straight and squeeze your buttocks at the top of the movement.
References
- "Essentials of Strength Training and Conditioning - 3rd Addition": National Strength and Conditioning Association.
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger and Bill Dobbins; 1999
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