Are you ready to workout those glutes and build butt muscles? Meet Marcie! Marcie is an ISSA Elite Personal Trainer, Certified Fitness Nutrition Specialist, Exercise Therapy Specialist, and CPR/AED Certified. We love Marcie for so many reasons: She is passionate, strong, driven and personable. Her love for health, fitness and wellness is evident in her amazing workouts, that we would love to share with you!
Marcie demonstrates and instructs the beginner friendly, at home workout sporting our Empire Leggings in Black & White paired with our Angel City Bra in Iris!
See more of Marcie’s videos at http://www.hangtightwmarcie.com/videos/
Build Butt Muscles at home or in the gym
If you want to shape and strengthen your butt muscles, you need to work them from different angles and with different exercises. Your butt muscles, or glutes, are actually made up of three parts: the gluteus maximus, the gluteus medius, and the gluteus minimus. Each of these muscles has a different function and needs to be targeted accordingly.
Some of the best exercises for your glutes are squats, lunges, glute bridges, donkey kicks, and hip thrusts. These exercises work your glutes in different ways, such as extending, abducting, and rotating your hips. They also involve other muscles, such as your quads, hamstrings, and core, making them great for your overall fitness.
You can do these exercises at home or at the gym, depending on your preference and equipment availability. Here are some tips on how to perform them correctly and safely:
Additional exercises
Squats: Stand with your feet hip-width apart and hold weights at your sides or in front of your chest. Bend your knees and lower your hips until your thighs are parallel to the floor. Keep your chest up and your knees behind your toes. Press through your heels and squeeze your glutes to stand up. Repeat for 8-12 reps.
Lunges: Stand with one foot in front of the other, about three feet apart. Hold weights at your sides or in front of your chest. Bend both knees and lower your back knee toward the floor. Keep your front knee over your ankle and your torso upright. Push through your front heel and squeeze your glutes to stand up. Repeat for 8-12 reps on each leg.
Glute bridges: Lie on your back with your knees bent and your feet flat on the floor, about a foot away from your butt. Hold a weight across your hips if you want to add resistance. Lift your hips off the floor by squeezing your glutes and pushing through your heels. Hold for two seconds and lower your hips back to the floor. Repeat for 8-12 reps.
Glute Bridge with a band
Donkey kicks: Get on your hands and knees, with your wrists under your shoulders and your knees under your hips. Keep your back flat and your core engaged. Lift one leg up and back, keeping your knee bent at a 90-degree angle. Squeeze your glute at the top of the movement and don’t arch your back. Lower your leg back to the starting position. Repeat for 8-12 reps on each leg. You can add a resistance band or ankle weight for more challenge.
Hip thrusts: Sit on the floor with your shoulder blades resting against a bench or a sturdy chair. Place a barbell or a weight across your hips and hold it with your hands. Bend your knees and place your feet flat on the floor, about hip-width apart. Lift your hips off the floor by squeezing your glutes and pushing through your heels. Your shins should be vertical and your torso parallel to the floor at the top of the movement. Lower your hips back to the floor. Repeat for 8-12 reps.
These are some of the best exercises for building your butt muscles. You can mix and match them to create your own routine, or follow a program that incorporates them. Remember to warm up before you start, and to stretch after you finish. With consistency and effort, you’ll soon see and feel the results of your hard work.
If you found this Build Butt Muscles workout useful we’re sure you will our other articles on Heath & Fitness
Leave a Reply