1 day ago
Nice butts are the best. Want to grow, shape and strengthen yours without growing your quads? Here’s some exercises you can do to get yourself a NICE BUTT!
If you want to build a nice butt without building your legs, focus on exercises with more glute & hamstring recruitment & very little quad.
Here’s the top exercises that I recommend:
(chosen based on my experience and research)
🍑 Hip Thrust: thrust is a must, the numero uno STAPLE for building, shaping & strengthening your peach. highest glute activity recorded for any exercise
🍑 Glute Bridges: I prefer bodyweight banded or single leg elevated and focus on mind/muscle connection
🍑 High Step Ups: I prefer using a step that’s higher than my knee to maximize gains
🍑 Sumo Deadlift: point your toes out & stand wider than shoulder width to engage butt
🍑 Lunges: lean forward slightly so your use more glutes & less quad
🍑 Cable Pull Throughs: finding a comfortable stance for this one can be hard so experiment to find the best positioning for you
🍑 Back Extensions: to make these glute focused, tuck your chin, round your back, point your toes out and squeeze glutes at top.
🍑 Split Squats: lots of variations here, but I prefer bulgarians (back leg is elevated)
🍑 Squats: contrary to popular belief, squats are NOT the best way to build/strengthen your glutes. they are an incredible exercise, but the amount of glute activity is significantly lower than most of the above exercises (according to EKG studies done by Bret)
Those are just examples of my favorites. Give them a whirl, be consistent, and soon your backside will be lookin like a 🍑.
Not to mention, having a strong butt helps with lower back pain, overall body composition & increases strength in all other lifts!
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