Its a common misconception that leg day incorporates the booty. While a lot of exercises do work the quads, hamstrings and glutes, if you really want to build your tush, you are going to have to focus on booty building exercises.
Everyone thinks you have to squat, squat, squat to build your glutes. I personally don’t like weighted squats, and so I never do them. You have to find what you love, and what works for you.
I always start my glute workouts on the stair master, or at a 10 incline on the treadmill for about 10-15 minutes to get the blood pumping!
I am currently trying to build my booty and these are my top 8 favorites, no squatting involved 🙂
1. BANDED BODY WEIGHT EXERCISES
Using bands is a great way to activate the glutes. These can also be done from anywhere all you need is a good band! This video has a ton of variations to activate the glutes before the workout, or to burn the glutes out at the end, or both 🙂 Try any of these.
2. HIP THRUST
The hip thrust is the # 1 game changer for the glutes. Bret Contreras is known as the “glute guy” because he has helped so many women build perfect bottoms. This is a really good video explaining how to do a hip thrust- and why they are so beneficial.
3. FROG PUMPS
The Glute guy at it again. These frog pumps can be a little awkward to do at the gym lol, but they activate the glutes so well. You will feel the burn with these!
4. CABLE PULL THROUGH
This is a really informative video on the proper way to do a cable pull through. If you use the correct form this exercise really fires up and targets the glutes.
5. SINGLE LEG DEAD LIFT
This one requires a bit of balance, but performed correctly is really good glute builder. Primarily glute and hamstring tie in.
Another exercise that can have many forms and variations. Lunges are great for a full lower body workout, especially targeting the glutes. This is a good video for different variations, you can also use dumbbells to make it harder.
7. GLUTE KICKBACK
Another body weight glute exercise. These are effective and can be performed anywhere! Make sure you really squeeze your bum at the top.
8. HIP ABDUCTOR MACHINE
This is a full video, but if you skip to 1:20 it will show you how to use the hip abductor machine in different ways to target the booty.
The most important thing is that you are using the correct form, and really squeezing your glutes during each exercise.
Happy booty growing 🙂