Its ok to want a bigger butt, not everyone has a big rump naturally so maybe you want to improve on yours. It is such a popular topic that I decided to go over a quick review of effective exercises to add a thick layer of muscle on top of your back side. Its just another part of your body that needs attention as much as anything else.
I know you want to believe that they don’t but if you can fill your pants out then be happy, but there are a majority of people out there who have below average legs and with small legs usually comes a small backside. Its part of the body like pecs, arms, lats, calves etc. don’t neglect one part of your body during your workouts especially your butt.
Exercises That Work
So here are a few videos of some butt experts showing how to properly perform these exercises.
Barbell Hip Thrust
The Hip Thrust
If you want proof… then here you go, literal proof of what exercises stimulate which muscle fibers and to what degree they stimulate the fibers!
Muscle Activation Test
1. Deadlifts are more effective than squats for glute activation because most people squat with a stance that does not activate the posterior chain, hence the close stance olympic squat.
2. If you want to activate your glutes doing a squat try a wider stance, go below parallel, keep your chest high and do not let your slump at the bottom of the exercise also you need to squat low in order to activate your glutes… you will feel it when you get low enough!
3. Use the exercises above to target your glute specifically but also incorporate the main lifts such as squat, deadlift and lunges in order to mix variety so that every muscle is stimulated maximally.
Stay tuned for a glute specific workout!