Best Glute Exercises for Women to Make Butt Bigger and Thigh at Home

Michelle — Sun, 14 Jun 2020 22:07:03 +0000

Do you want to build a perfect glute and tone your legs? Looking for the best glute exercises to give your rear a lift? If so, focus on compound moves that build lower body strength, such as the squat and dead-lift.

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.

Best Exercises for Bigger Butt and Thigh at Home

Here are some best glute exercises for a killer booty:

1.The Squat

This is one of the best glute exercises. This classic exercise targets your quads, hamstrings, calves, and butt muscles as well as your core muscles. There’s a reason why fitness models are praising the benefits of squatting regularly.

Depending on your fitness level, try wall squats, goblet squats, front squats, or sumo squats.

These moves are particularly effective for sculpting your glute.

2. The Deadlift

The deadlift hits nearly 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 really hard as you lift the bar off the floor.

If you do it right, you should feel them burning.

3.The Glute Bridge for Butt Building

This isolation exercise activates your glute muscles and helps fix muscular imbalances.

For maximum results, squeeze your glute as you raise your pelvis.

Use only your butt to do the work.

Place a barbell or a weight plate on your hips to increase resistance.

4.The Bulgarian Split Squat

This squat variation 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.

5. Singe -Leg Hip Raise

Imagesource: womenhealthmag

You 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. (A) Push the hips upward, maintain your right leg elevated. (B) 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 exact same number with your right leg.

6. Hip Raise Marching

Imagesource: womenhealthmag

Lie on the floor and face up with your knees bent and your feet flat on the floor.
Lift your hips so your body forms a straight line from your shoulders to your knees.
Lift one knee to your chest, lower back to the start, and raise your other knee to your chest.
Continue to alternate back and forth.

Home Butt Workout -Video

There are many other butt exercises you can try, such as the lunge, donkey kickbacks, and single-leg squats. Complete three to four sets of 12-15 reps for each move.

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