Get that big booty 🍑

The famous butt muscle the gluteus maximus is the largest muscle in your body (fun fact)

There are three main muscles that make up the your butt muscle group

gluteus maximus
gluteus medius
gluteus minimus

All the different muscles of the glutes ( butt ) work together but also have individual functions

They are all responsible for providing balance and power when we move

Gluteus maximus controls the movement for hip extension and lateral rotational movement

Movements like running and walking and also lateral rotation movement of the leg (thigh) such as swinging your leg out to the side

Gluteus medius controls movement of the leg away from the body also balance

Gluteus minimus controls much of the same movements as the medius like hip abduction and medial rotation of the leg

So when planning to build the butt it is a good idea to hit the glutes from a few different angles

Squats should definitely be one of your staple glute exercises as it targets multiple muscle

gluteus maximus, minimus, and medius (butt)
quadriceps (front of the leg)
hamstrings (back of the leg)
adductor (groin)
hip flexors
calves
Abs

different types of squats

bodyweight basic squat
kang squat
back squat rack
front squat rack
crab walk side squats
Sumo squats

Lunges should also be one of your go to glute exercises and it also targets multiple muscle such as

Gluteus maximus
Hamstrings
Quadriceps
Gastrocnemius/soleus (calves)

different types of lunges

bodyweight walking lunges
weighted reverse/forward lunge
bulgarian split lunge
side lunge

You can do these with any type of resistance

A barbell, dumbbells cables, kettlebell or bodyweight depending on your level and functional ability

Deadlifts (bodyweight / barbell / dumbbells)
Hip thrusts / bridge
standing side Leg raises (ankle weights / cable / body weight )
lay side leg raises ( ankle weight / body weight / cable machine )hip abduction side laying
Good mornings

You need to rest in between leg days because your muscles need time to repair

As well as fueling your body with good nutrients especially protein

body weight squats are great for beginners or to add onto the end of you session

If you’ve been consistently doing so and haven’t noticed your butt getting bigger it’s because you need to add weight or add on more set aim for rep failure

Your bum is a muscle and you have to add resistance in order for them to grow the same way you would with any other muscle

Do cardio getting your heart and lungs going is extremely important and very beneficial and also a great way to burn a few extra calories as well as tone the focus area of the butt

Treadmill ( Quick burst of high speed sprints inclined )
Bike ( High resistance quick burst around 70 – 90 RPM )
Outdoor sprints

Gym

The table below is just an idea to help you get started

Everything should be changed to you and your level and ability

EXERCISE	REPS ( or to failure )	SETS	WEIGHTS	REST
Walking Lunges	10 each side	4	Dumbbells	45 seconds
Elevated sumo squats	15	3	Dumbbells	1 minute
Side lunges	15	4	Kettlebell	45 seconds
Squat rack	12	3	Barbell	1 minute
Bulgarian split squat	10	4	Kettlebell	1 minute
Kang squat	12	3	Bodyweight	1 minute

Gym lower body bum workout

At home

The table below is just an idea to help you get started

Everything should be changed to you and your level and ability

EXERCISE	REPS ( or to failure )	SETS	WEIGHTS	REST
Jumping lunges	12	4	Bodyweight	30 seconds
Prison squats	15	4	Bodyweight	30 seconds
Crab side squat walk	20	4	Bodyweight	30 seconds
Bulgarian split squat	14	4	Bodyweight	1 minute
Jump squats	15	3	Bodyweight	30 seconds
Hip thrust	16	3	bodyweight	30 seconds

At home lower body bum workout

Tips

Go to failure
Explosive, Hold and TUT ( time under tension ) should be included in every rep
Chose the right challenging resistance for you
Target all the muscles of the glutes by doing a range of movement and exercises
Take rest when needed
Protein is important to add in a significant amount for your body

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