The Best Bootybuilding Exercises

The Best Bootybuilding Exercises

by | Apr 1, 2023 | Blog, Exercises - Legs, Science, Uncategorized

Before identifying the best bootybuilding exercises, we must gain an understanding of the booty and it’s abilities.

WHAT IS BOOTYBUILDING?

Bootybuilding is a form of exercise that is designed to develop and strengthen the gluteus muscles – located in the buttocks. Bootybuilding is an exercise regime that can be enjoyed by anyone looking to build a more defined backside. This training style relies on a combination of strength exercises, with a focus on targeting the muscles in the glutes. Some of the most popular bootybuilding exercises include squats, deadlifts, lunges, and hip thrusts, with a range of variations to help target specific areas. The end result is a toned, firm, and lifted backside that accentuates an individual’s figure and boosts their self-confidence.

 

best bootybuilding exercises

Photo: One year comparison from a former client named Kimmy, proving that dramatic changes can be made with the right approach.

WHICH MUSCLES MAKE UP THE GLUTES?

There are three main muscles in the glutes: gluteus maximus, gluteus medius, and gluteus minimus. Each muscle has a unique function and is responsible for specific movements.

The gluteus maximus is the largest muscle in the gluteal region and extends from the pelvis to the thigh bone. It is primarily responsible for hip extension – moving the thigh bone backward while walking, running and jumping. It also provides stability and support when standing upright.

The gluteus medius muscle is located on the outer surface of the pelvis and helps to stabilize the hip joint. This muscle is responsible for hip abduction, which involves moving the thigh bone outward from the body. Gluteus medius works with gluteus minimus and other muscles in the hip region to maintain balance and prevent the pelvis from tilting.

The gluteus minimus muscle is located underneath gluteus medius. It is responsible for hip abduction and internal rotation. This muscle works in tandem with gluteus medius to stabilize the pelvis and maintain balance while running, walking or jumping. Additionally, the gluteus minimus has a crucial role in maintaining posture and preventing injuries in the hip region.

WHAT ARE THE MAIN CAUSES OF A FLAT BOOTY?

A flat booty can be caused by several factors. One of the most common causes is genetics. Some people are born with a flatter butt due to their genetics, and this can be challenging to change with training alone. Nevertheless, a lot can be done to add muscle mass when using the best bootybuilding exercises.

Lifestyle and weight changes can also impact the size and shape of the butt. A sedentary lifestyle, lack of exercise, and poor diet can lead to a lack of tone and definition in the glutes.

Another cause of a flat booty is age. As we get older, our muscles naturally weaken and lose mass. This can lead to a flatter, sagging butt. Hormonal changes that occur with age can also impact the size and shape of the butt. For women, menopause can cause a decrease in estrogen, leading to a loss of muscle tone and fullness in the buttocks.

Injuries or medical conditions can also cause a flat booty. Injuries such as hip fractures or surgeries like a hip replacement can weaken the muscles in the butt and lead to a flatter appearance. Medical conditions like multiple sclerosis or muscular dystrophy can also impact the muscles in the buttocks, leading to a loss of definition and shape.

WHAT ARE THE BEST BOOTYBUILDING EXERCISES?

DEEP SQUATS

HOW TO ENGAGE GLUTES WHILE SQUATTING WITH PERFECT FORM

Engaging the gluteus maximus while performing squats is essential for developing a strong and shapely booty.

To do so, it is important to maintain proper form throughout the exercise. Here’s how to engage your glutes while squatting with good form:

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward. Place a barbell behind your neck and rest it on your shoulders.
  2. Lower your body by bending at the knees and hips. Make sure your knees track in line with your toes, and your thighs are parallel to the ground.
  3. As you exhale, push through your heels and contract your glutes while standing up to the starting position.
  4. Focus on squeezing your butt muscles at the top of the movement to engage the gluteus maximus.
  5. Repeat for desired reps, maintaining proper form throughout the set.Remember to always use proper form when squatting, avoid rounding your back, and keep your core tight. With practice, you’ll be able to engage your glutes fully, resulting in a more substantial, defined booty.

 

 

HIP THRUSTS

Hip thrusts are a valuable exercise that can help you build stronger glutes and improve your overall posture. Here’s how to do hip thrusts with proper form:
  1. Begin by sitting on the ground with your back against a bench or a box. Your feet should be placed flat on the ground.
  2. Roll a padded barbell over your pelvis and hold it with your hands on the sides of the bar. Alternatively, you can use a resistance band placed around your hips to provide resistance.
  3. Activate your glutes and core muscles and lift your hips off the ground, keeping your back straight and your chin tucked. Be sure to push through your heels and keep your knees in line with your hips.
  4. Pause briefly at the top of the move before slowly lowering your hips back to the ground. This completes one rep.
  5. Repeat the movement for 10-12 reps, performing two to three sets, while keeping your form in check by keeping your core braced, and shoulders on the bench or box. By following these steps, you can perform hip thrusts with proper form, which will lead to improved glute activation and overall body strength.

 

 

ROMANIAN DEADLIFTS

Engaging the glutes while performing a Romanian deadlift is crucial to ensuring proper form and maximizing the benefits of the exercise. Here are some steps to help you engage your glutes while performing a Romanian deadlift with proper form:

  1. Start by standing with your feet shoulder-width apart, with your toes pointing straight ahead. Hold the barbell with an overhand grip, keeping your arms extended and your back flat.
  2. Engage your core and begin to lower the bar by hinging forward at the hips, while keeping your back straight. Your knees should be slightly bent, and the bar should travel down your legs to just below your knees.
  3. Engage your glutes as you begin to lift the bar back up, keeping your back straight and your gaze forward. Focus on squeezing your glutes at the top of the movement, which will help you to maintain proper form and avoid placing unnecessary stress on your lower back.
  4. Remember to exhale as you lift the weight, and inhale as you lower the weight. Repeat this movement for the desired number of reps. By following these steps, you can engage your glutes and ensure proper form as you perform a Romanian deadlift, which will help you maximize the benefits of the exercise and avoid injury.

 

 

SINGLE LEG HYPEREXTENSION WITH LATERAL HIP ROTATION

Single leg cable extensions with lateral hip rotation are a great exercise to strengthen the glutes and improve hip mobility. To perform this exercise with proper form, follow these steps:

  1. Begin by attaching an ankle strap to a low cable machine and standing parallel to the machine. Attach the ankle strap to your right ankle.
  2. Stand on your left leg and keep your knee slightly bent.
  3. Slowly extend your right leg backward while keeping your knee straight. Make sure to engage your glutes throughout the entire movement and avoid bending forward.
  4. Rotate your right hip outward as you reach the end of the extension.
  5. Slowly lower your right leg back to the starting position and repeat for the desired number of repetitions.
  6. Repeat the exercise on the other side by attaching the ankle strap to your left ankle and standing on your right leg instead. Remember to maintain proper form throughout the exercise, avoid swinging your leg, and keep your core muscles engaged. Start with a light weight and gradually increase as you get stronger.

 

Did you enjoy this article? Check these out:
https://immortal-training.com/steady-state-cardio-hiit/
https://immortal-training.com/10-ways-to-boost-your-metabolism/

 

 

Stand-on-the-Band Kettlebell Swing

Stand-on-the-Band Kettlebell Swing

by | Dec 3, 2020 | Blog, Exercises, Exercises - Legs

This is an advanced level kettlebell swing that will help take your hip thrusting power to the next level.

WHO SHOULD USE THIS EXERCISE?

Gym rats working at an intermediate-advanced level that have already mastered the standard swing. Females should be able to swing a minimum of 16kg for ten repetitions, and males 24kg, without a resistance band, before moving on to this exercise.

WHICH MUSCLE GROUPS DOES A KETTLE BELL SWING WORK?

  • Hamstrings
  • Gluteus Maximus

KEY POINTS:

  • Keep your chest high, ass out, and core tight
  • Hold the kettle bell by the handle with both hands
  • Thrust your hips to swing the kettle bell towards the ceiling
  • Keep your bodyweight on your heels

 

Stand-on-the-Band DB Goblet Squat

Stand-on-the-Band DB Goblet Squat

by | Nov 22, 2020 | Blog, Exercises - Legs, Exercises - Unique

This is a cool lil’ hack for goblet squats! If you’re training at home with minimal equipment and find it difficult to increase your resistance when squatting, then here’s a nifty way around it.

WHO SHOULD USE THIS EXERCISE?

If you’ve been training for at least a few months at least and have advance past the functional stage, then this is for you.

TARGETTED MUSCLES:

  • Gluteus Maximus
  • Hamstrings
  • Quadriceps

KEY POINTS:

  • Loop the band around your feet, so that you are standing on it
  • The dumbbell should be under both straps of the resistance band
  • Squat down, and twist the dumbbell into a goblet position in front of your chest, in order to get into the starting position
  • Keep your chest high, back straight & core tight
  • Squat ass-to-the-grass, using full range of motion
  • Drive your heels through the floor when ascending

 

Butterfly Hip Thrusters: Glute Activation

Butterfly Hip Thrusters: Glute Activation

by | Jul 24, 2020 | Exercises, Exercises - Core, Exercises - Legs, Exercises - Unique

WHAT IS GLUTE ACTIVATION?

Glute activation is a process that encourages an exertion of force from the gluteus muscle group that is strong enough to dominate lower body movements as opposed to other muscles, such as the quadriceps, or lower back. If your glutes are firing off properly then you can improve mobility & posture, eliminate migraines, lower & upper back pain, improve eye sight, speed, strength, agility, as well as many other things.

HOW DO I KNOW IF MY GLUTES ARE ACTIVATED?

I recommend taking part in this mobility screening to find out exactly what is going on for sure: https://immortal-training.com

WHO SHOULD USE THIS EXERCISE?

I highly recommend this exercise whether you are male, female, young, or old!

The focus is on gluteus medius, which is responsible for abducting the leg while rotating the femur outwards (i.e. – pulling the leg away from the body). This will help stabilise the hips and knees during big movements such as squats and dead lifts.

One of the main benefits is that the muscles in the hip flexor and adductor areas (in the groin area and inner thighs) will be stretched while the glutes tighten, which will help realign the pelvis into a more ideal position. If bootybuilding is what you are in need of then this move is a necessity!

I have used this exercise on clients for years and, along with a few other movements, have seen it turn flat bums into perky, round ones.

😁