Looking for a list of quick body work outs to tone your booty. We have you covered.
By Savvvy Team
December 3, 2021
The gluteus maximus is the largest muscle of the hip and buttock.
It helps you maintain an erect standing posture and it extends your hip. The gluteus maximus is one of the strongest muscles in your body.
Strength of the gluteus maximus is needed to walk with an upright posture, stand up from a chair, climb stairs, run, jump, and throw a ball. Weakness leads to low back pain, knee pain, hip arthritis, and poor balance.
Gluteus maximus exercises are important for people rehabbing from hip arthritis, hip impingement, iliotobial band syndrome, low back pain, patellofemoral pain, and many other overuse injuries.
1. Walking Lunges
Walking lunges are arguably the most complete lower body exercise on the planet.
They develop your glutes, hamstrings, quads, and calves in addition to hitting your inner and outer hips and thighs. Plus, the single-leg movement pattern is more spine-friendly than bilateral squatting
Try lunges for your glutes. This muscle group consists of three muscles, the gluteus maximus, gluteus medius, and minimus.
The gluteus maximus is the largest and most powerful of the muscle group, followed by the medius and minimus.
2. Squats
Squats are an excellent, well-rounded lower body exercise due to the variety of muscles used.
The main muscles used during a squat are your quadriceps, glutes (mostly gluteus maximus), hamstrings, calves, abdominal muscles, and spinal erectors
Squatting has the ability to make your butt bigger or smaller, depending on how you're squatting. More often than not, squatting will really just shape up your glutes, making them firmer instead of bigger or smaller. If you are losing body fat on top of performing squats, then your butt will likely shrink
Types of squats:
1. Body Weight Squats
2. Plie (Sumo) Squats
3. Pulse Squats
4. Barbell Back Squats
5. Goblet Squats
6. Split Squats
7. Wall squats
8. Side squats
3. Running
While you're not going to turn into a body builder after just a few days of running, your body will slowly begin to build muscle and burn fat.
While this is great news for your overall fitness and race times, you're actually gaining weight by supplementing low density fat tissue for high density muscle tissue
Great runners have great butts – and not just to look good in lycra. Well trained glutes fulfill a variety of important purposes: Strength, power, and injury protection.
4. Single Dead-Lifts
Advanced exercise. A lifted booty that fills out your jeans is a goal for many a fitness buff. Deadlifts are super versatile and effective at training your lower back, hamstrings and, of course, your butt.
After the deadlifts, add lunges or cable hip extensions to enhance your butt development.
Straight leg barbell dead-lifts engage your gluteal muscles more than bent-knee deadlifts. Deadlifts should be performed inside a squatting rack or on a deadlift-specific rack, when possible.
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