If your flat butt drives you crazy, take measures to boost the muscle in your rear end. One of the ways to do so is through squatting, one of the most effective booty-building exercises. A Bulgarian split squat is a variation of the regular type of squat. As the name implies, your legs are placed in a split position instead of together. This exercise is often performed to add variety to lower body workouts and to increase muscle fiber recruitment. When certain variables are taken into consideration, the Bulgarian split squat can make your butt bigger.
How to Do It
Stand in front of a bench or step that's about knee-high. Position yourself in a forward lunge, with your chest upright and your hips square to the body.
Lift your back foot and rest it on the bench behind you. Place your front foot about 3 feet in front of the bench.
Lower your body until your front thigh is nearly horizontal, taking care to keep your front knee behind or in line with your toes.
Using your glute muscles, push back up to the starting position. Repeat five to 10 times, and then switch legs.
Start the exercise with just your body weight while you learn the form. As you progress, you can add dumbbells or a barbell to increase the difficulty of the move.
Proper Exercise Form
Doing the Bulgarian split squat with poor lifting mechanics will not only compromise your size gains, but it will also increase your chances for injury. The exercise is advanced so it is really important to pay attention to detail. Always move through a full range of motion, never use momentum, and keep your body in correct alignment.
Why It Works
The Bulgarian split squat is a compound exercise. This means it works more than one muscle at a time. Compound exercises promote maximal gains in size and strength. In addition to the glutes, you also work your quadriceps, hamstrings and calves. The quads run down the front of the thighs, the hamstrings sit on the back of the thighs, and the calves are found below the knees on the back of the legs.