I want thunder thighs.
I want buns, hams, and quads of steel.
My butt is probably my least loved part of my body…I still love it, but not as much as my abs or arms. I think I have the hardest time gaining mass in my booty. I’m making great progress in my quads and sort of my hamstrings, but I’ve been seeing the slowest progress in my butt.Any tips?? You all know my legs days routines. Any other moves I should do? I’m going to start doing straight leg deadlifts next week. :)
A lot of the what you do to work on your hamstrings and quads should also be really good for your glutes. Are you super super aware of engaging your glute muscles as you do these exercises? If you do a small exercise to engage them before you start doing clean & press etc then they will respond more.
Get your swiss ball and a small hand weight.
With your upper back on the swiss ball
- your feet hip width apart on the floor
- - and your knees at a 90 degree angle
- - - engage your core to protect your lower back.
- - - - place the hand weight on your lower abs between your hips and gently hold it there so that it doesn’t roll off.
- - - - - Slowly lower your butt toward the ground making sure that you’re bending at the hips and engaging your glutes (it can be easy to use your back to bend.)
- - - - - - Lower as far as your comfortably can. Then slowly, using your glutes come back up and thrust your hips as high as you can while squeezing your glutes.
make sure that your knees stay straight and a hip width apart during the exercise to prevent injury. and KEEP YOUR ABS ENGAGED :)
Hopefully this makes sense! If it doesn’t let me know and I’ll make a quick video for you. But essentially once you’ve done this exercise your glutes are engaged to react in other exercises.
Always remain conscious of your butt and abs while working out. They are two muscle groups that should pretty much always be engaged.
:)
