These days, a nice derriere is all the rage. Butt (I’m just getting started with the puns), how does one achieve such size and roundness?
I’ll tell you how: by growing your booty (glute) muscles. Doing this will give your backside a lovely, full shape. Yay! And ladies, please, STOP doing buttloads (hehehe) of air squats and START doing these ultra-effective exercises that target your derriere.
To achieve optimal lift and maximal roundness, you must first know that your behind is comprised of 3 main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Therefore, I have performed and videoed 3 exercises for each of the 3 glute muscles so that YOU may perform them and grow that tooshy!
Did I mention that all you need is a resistance band?
Okay, if I get anymore cheeky I may make an ass of myself (lololol). Without further adieu, the exercises:
Pin to read or do later! Hover over the image below and hit “Save”.
Comment below your favorite/most effective booty-building exercise!
What Muscles Are We Dealing With?
If you’re an avid Blissful Bohemian reader, then you know why weight lifting is the way to go for creating a round, perky behind.
Here’s what we’re dealing with:
Gluteus Maximus: the volume muscle.
Gluteus Medius: the lifting muscle.
Gluteus Minimus: the supportive muscle.
Below is a diagram of what they look like and where they are:
1-3 are for the Maximus, 4-6 are for the Medius, and 7-9 are for the Minimus.
There is no sound with the video, so that you can watch it while working out and keep playing your own music.
Comment below with any questions, or ask me live via the chat icon at the lower right screen.
- Hip Bridge
- Donkey Kicks
- Side Plank
- Single Leg Squat
- Lying Hip Abduction
- Fire Hydrants
- Standing Hip Abduction
Last, but Not Least
Your glute muscles can’t grow if you don’t supply them with the correct building blocks.
You need fast absorbing, high quality whey protein to go in and take advantage of all the hard work you just put in.