I feel that’s all we see on social media nowadays. Unless you’re planning to get an implant (nothing wrong with that) there’s hard work you must put in.
Fortunately for you, I’ll lay out the perfect way to build a nice butt. It’ll be difficult, but really worth it.
1. What is your butt made of?
Before I tell you how to build it, you have to know what muscles will make it grow.
You have your hamstrings, which are on the back of your leg and are composed of 3 muscles. The role of the hamstrings is basically to bend your knee, open the hip, and some other roles.
Quadriceps are the muscles in front of your leg that connect with the knee. Not necessarily connected with your butt, but it’s still a crucial muscle group that, when worked, helps develop better looking legs.
Then, you have your butt muscles – mainly composed by the glutes and some other smaller muscles.
If it seems overwhelming, don’t worry. Some exercises hit all of these muscles.
2. Hit them weights.
Like I’ve said before, and what research also states: lifting weights helps build muscle. Since you just learned your butt is made up of muscles, then it would make sense to grow those muscles.
Also, you don’t have to worry about looking bulky from lifting weights, because you won’t look bulky. It’s harder for women to build muscle than men, because women have significantly less testosterone, which helps build muscle. That means you have to put a lot of work, too.
So, get ready to lift some heavy metal and build a great booty.
3. The only exercises you need.
If you want to build that booty, you’re going to have to hit the weights. Too much cardio can hinder its growth.
In my opinion, and from Ph.D.’s in exercise, one of the best exercises out there is the squat.
Now, many people would say that the squat is bad for your knees or your back. This might be true, but it is true for any other exercise that’s done wrong. Done right, the squat is an extremely powerful move, not only for your booty, but for your entire body.
The squat should be a staple move in your routine; but do it right.
Of course, that’s not the only exercise you should be doing.
Let me tell you exactly the exercises you need to build a great butt:
1. Back Squats
2. Front Squats
6. Hip Thrusts
I would recommend you dedicate at least 2 days’ worth of butt/leg training and not spend many countless hours there – train smarter not harder. Stick with me, I’ll make it easier for you.
It would be better to split these 6 exercises in two days. One day focusing on the moves that target mainly the quadriceps, and the other day focusing on the hamstrings. Remember, these exercises are going to work your ass off (get it?).
Ideally, you’re going to work out everything and not just your butt; you want a balanced looking body. So, you could do this:
Day 1 – Upper Body Push Exercises
Day 2 – Butt/Quadriceps
Day 3 – Upper Body Pull Exercises
Day 4 – Butt/Hamstrings
Day 5 – HIIT
More specifically, your Butt/Quadriceps day would consist of: Front Squats, Dumbbell or Barbell Lunges, and Hip Thrusts.
Your Butt/Hamstrings would be: Back Squats, Bulgarian Split Squats, and Romanian Deadlifts.
4. What else?
Obviously, training is only a part of the equation. A good nutrition plan with a good training routine and consistency will get you very far.
Nutrition plays a huge role in building muscle. I created a supplement guide that you can follow, and it’s very simple (tap here).
Basically, you want to steer away from marketing schemes, magic pills, stomach wraps, corsets, etc. Those don’t work! Stick to a great nutrition plan and an exercise routine based on strength and compound movements.
Whenever you go to the gym to lift weights, go heavy. Disregard all of those “toning” exercises of 30 reps. Just stop. Instead, focus on heavy sets and feel your muscles work.
If you want muscles, you need to get stronger; to do so, you should go heavy.
To get good at something, you must do it often. So, just go, and keep going!
