Would you like to build a perfect glute and tone your legs? Are you looking for the best glute workouts for women that give your rear lift? Then, I can bet you are in the right place.
Aside from being dangerous, invasive plastic surgeries are mostly very expensive and mostly, the results are highly unpredictable. Here we explained in details some useful glute workouts for women.
So if you wish for around long-lasting butt to fit into your skimpy gowns and jeans, keep reading, These Butt lift exercises for women target and tone the thighs (both inner and outer), obliques, calves, hamstrings, quadriceps, abdominals and lower back.
Note that these exercises all have one thing in common; they target the glutes. You can build your glute muscles by doing any of the 9 effective glute workouts for women we will discuss in this article. These exercises also focus other muscles in the leg, such as hamstrings, quadriceps, and calves.
Your workout should also include exercises that directly activate the butt muscles and shock them into growth. For best results, train your lower body twice a week. Complete a lighter workout and a heavier session using lots of compound movements.
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The Most Effective Glute Workouts for Women to Make Butt Bigger
If you are following a butt workout plan and it is a full body workout program or you exercise daily using the split muscle training. You should do the exercises once or twice a week.
If you are not following any workout plan, and you follow just a single workout plan, you can workout 3-4 times a week.
Workout sessions should never be more than 4 times since you will have to set aside a 48 hour relaxation period for your muscles to recover.
What You’ll Need:
There are only 3 basic pieces of equipment you’ll need for this workout. And the great thing is, they’re all relatively cheap to buy on Amazon and they’re multi-purpose, meaning you can use them for a variety of different workouts and exercise routines beyond this one.
A light workout gear; I get all of my Women’s Workout & Training Pants from Amazon for less than half the price (the quality, price, and prints are awesome) A gym timer (free apps are available for download), and A floor mat to lay on the floor.
Squats are one of the most efficient exercises that maximize your gluteus muscles and give you the desired results. It targets your quads, hamstrings, calves, and butt muscles as well as your core muscles. However, there are different types of squats, and you should know which type will maximize your buttocks size without hurting your booty.
Among them are wall squats, goblet squats, front squats, or sumo squats.
- Bend your knees properly
- Go deeper so that you’re engaging your gluteal muscles.
- Try to do at least 2-3 sets of 10 to 15 reps each for best results.
According to the experts, a squat is performed better only when you go deeper. This is because your gluteal muscles are more engaged when you go deeper. And so, if you don’t bend your knees properly, it is a mere waste of time and energy. It won’t have any effect on your gluteal muscles.
Also, there is a myth that squats can hurt the knees and so are not recommended. But, scientists have proved that it is not true.
After studying the results of many people, they have concluded that performing the squats don’t hurt the knees as long as you rest all /most of your tension on the heels, rather than the knees itself.
So, it is suggested that the people who wanted to achieve a bigger butt naturally can perform Squats, but they should go deep enough such that their thighs are kept parallel to the floor, which is the correct way of doing squats for bigger buttocks.
Note: If the squat position is too easy for you to perform, then it does more harm than good. In such case, you should either go much deeper or attach a weighted belt or use dumbbells while squatting. This will enhance the effectiveness of your squat by putting enough pressure on your gluteal muscles.
Remember that quality is always better than quantity in glute workouts for women. It is better to do ten squats that are harder than 50 squats that are easy. The squats alone can make your butt bigger if you do it seriously with dedication.
It is the queen exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and can even tax your cardiovascular system.
2. The Glute Bridge
This isolation exercise activates your glute muscles and helps fix muscular imbalances. Women often use a regimen that neglects to correct muscular imbalances. It’s very important to follow a glute workout for women that focuses on correcting your muscle imbalances so you can avoid running into injuries.
The majority, however, spend a significant part of the day sitting, which further causes the glute muscles to weaken and makes us rely more heavily on our quads and hamstrings to power through our exercises.”
- Sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you.
- Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders.
- Use only your butt to do the work.
- Place a barbell or a weight plate on your hips to increase resistance.
It’s critical to follow a workout that focuses on your muscle imbalances so you can avoid running into injuries.
3. The Bulgarian Split Squat
This glute workout for women is very effective in making your butt bigger. It targets your glute muscles and quads, improves your balance, and strengthens your core.
It’s one of the best butt building moves out there, so be sure to include it in your routine. For extra resistance, hold a dumbbell in each hand or put a loaded barbell on your shoulders.
When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your center of balance will instantly move slightly backward and will better activate your glutes.
To make split squats even more challenging and thus put more stress on your booty muscles, put a barbell on your back. A barbell works better than dumbbells because your body position is optimized for glute muscle recruitment.
4. Go Wide And High
When doing any of the glute workouts for women, like squats, take a whole step forward to take the weight away from your quads. Or, if you’re doing step-ups, add more elevation. Both adjustments will add more focus on the glutes correctly.
You can also try lunging by stepping down from an elevated platform. to increases your range of motion, which will result in greater glute muscle fiber activation and growth.
5. India Paulino’s Glute Workout
The 2013 Bikini International winner knows exactly what it takes to earn the top spot on stage. For India Paulino, that means working her glutes three times per week! “I was always very skinny,” India says, “so I had to work hard to build my glutes.” India’s glute workouts are fast-paced, intense, and efficient!
6. The Deadlifts
The deadlift is a butt lift workout that hits nearly all muscle in your body, including the glute muscles, hamstrings, shoulders, and abs. It also builds strength and power, leading to improved physical performance. Both conventional and sumo deadlifts target the glutes and can help you build a perfect, round booty.
The key is to squeeze your butt muscles hard as you lift the bar off the floor. If you do it right, you should feel them burning. You’ll need a loaded barbell to perform this workout.
- Stand straight on the floor with your feet touching. Bend forward up to the hips and grab the barbell bar with a shoulder-width grip.
- Raise your torso with the weight in your hand and return to the straight position. Remember that you should maintain the arch in your back all through the process, else you’d break your back muscle.
- Lower the bar in the same way you lifted it and let it touch the floor.
Do at least three sets of 8-10 reps each for bigger glutes and hamstrings.
7. Lunges with Dumbbells (Inner Thighs)
Beyond the gluteus muscles, these lunges will also work your inner thighs so that you’ll achieve a firm bottom. You’ll need a pair of dumbbells or a weight bar to perform this workout.
- Stand with your feet, hip-width apart and hold the dumbbells in both the hands.
- Take a step forward with your left leg (lunge), and your right knee should bend about to touch the ground (1 inch above from the floor).
- Keep your torso straight to the floor with the weights in your hand evenly distributed across your legs.
Stay in this pose for 30 seconds and repeat with the other leg. Try to perform these lunges for at least 3 to 5 minutes for better results. In case, you find it too easy, then increase the intensity by increasing the weights. You are sure to enjoy more of these glute exercises at home.
8. Single-Leg Squats
Single-leg squats are often overlooked, but they’re one of the most challenging and most effective lower-body movements around. Many people won’t be able to do one right off the bat.
Because this exercise puts your body in an unbalanced position, you’ll have to recruit often-untapped muscle fibers in order to maintain balance.
This is why it is one of the best glute workouts for women. This added challenge will get even the most stubborn glutes to grow.
- Lie on the floor face up on the floor with your left knee bent and your right leg straight.
- Raise your right leg until it’s in line with your left thigh.
- Push the hips upward; maintain your right leg elevated.
- Stop, then gently lower your body and leg back to the start position.
- Complete the prescribed number of repetitions with your left leg, then change and do the same number with your right leg.
However the form it will take, ensure you squat down as low as you can.
9. Donkey Kick Exercises for Bigger Buttocks
Also known as bent-leg kickbacks and quadruped hip extensions, these aerobic exercises for glutes are very effective in shaping your hip and lower back areas.
The advantage is that you won’t require any specialized equipment to perform and are known to strengthen your gluteus muscles, thus making them one of the best glute workouts for women.
Here are the basic donkey kicks to perform every day for a firmer butt.
- Get down on a mat with both your hands and knees touching it.
- Keeping your head straight, try to position our hands below your shoulders like in a push-up format, and your knees and hips are kept aligned.
- Now, lift your right leg up, keeping the rest as it is. In this pose, your foot should point towards the ceiling.
- Stretch your foot as much as you can, without moving your body.
- Return to the primary position and perform the same steps with the left leg.
Try to perform at least eight repetitions on both the legs.
There you have the best glute workouts for women. These workouts will not only give you bigger butts but also strengthen your thighs and leg. The workouts do not take long to perform but consistency is key.
Don’t just do it once or twice and forget it. Results will come only after you have consistently worked out.
Do you have any other glute workouts for women that are not included in this post? Do share them with us in the comment section.