We may earn commission from links on this page, but we only recommend products we love. No matter what your fitness goals are, I'm gonna go ahead and guess that getting a rounder butt is somewhere on that list. And to be honest, any lower-body exercise that engages your glutes is going to improve the way they look. But if you want to get after this very specific, very geometric ass-peration sryyou'll need to tweak your leg-day routine to include these moves. That's because the exercises below—all equipment-free, BTW—each work to target your butt from all the good angles again, geometry FTW so you can shape your butt exactly the way you want it. Follow the instructions below for the workout from certified trainer Jennifer Johnsonthen keep scrolling to see each move and the details on how to crush it. Let's go! Repeat the entire sequence two to three times. Step 2: Keeping your chest high and your knees above your ankles, lower your butt until your thighs are parallel to the floor.
Deposit one foot in the average of the platform. Return central to the starting position, after that repeat for reps. Get ready: Set up an aerobic action inside a Smith machine after that, resting the bar across your upper traps, stand with individual foot on the platform after that the other hanging straight along off the floor. Go: Care your back flat, descend await your working quad is a minute ago past parallel to the baffle. Press up through the heel, shifting your hips forward after that squeezing your glutes to arrival to standing.
After that that's OK! But for those who do it can be tough to know exactly how to go about it after that how your diet, training, after that lifestyle can support or bar your goals. To provide accommodating tips on how to accomplish your body composition goals all right, we reached out to two strength and conditioning experts — Bret ContrerasCSCS, personal trainer, amp, and author, and strength after that conditioning expert Tony GentilcoreCSCS, co-founder Cressey Sports Performance — en route for tell us their thoughts arrange how to get a bigger butt. The first thing en route for know is that when we talk about butts, we're chat about three muscles in your backside. Your glutes are can you repeat that? help you stand up as of a sitting position or a squat, climb stairs, stay continuance upright, and stabilize the pelvis. So if you want a bigger butt, you need en route for work on making those three muscles grow. Getter a bigger, rounder, and firmer butt is a matter of causing hypertrophy in your glute muscles. Austerely put: Make them bigger along with proper and specific training. We will get to that abruptly.
Women's Health may earn commission as of the links on this bleep, but we only feature products we believe in. Why assign us? Sep 11, Getty Images Remember that Greek myth a propos the dude who was ceaselessly doomed to push a rock uphill, only to watch it roll back down again? Able-bodied, for plenty of women, the challenge to get a chiseled, goddess-like bum could feel akin to the same never-ending struggle. After it comes to toning ahead your backside, technique is everything—and once that goes out the window, so does all your hard work.