One of the most popular fitness obsessions for people today is, wanting to get a big bum. The fact that #squats and #glutes have a combined 26 million mentions on Instagram alone proves the demand for wanting to know how to achieve a popping booty. Did you know that having a big derrière is actually very good for your health? New research shows that women with bigger hips and bottoms have a lower risk of heart attack, stroke and type 2 diabetes than those who store fat around their tummy.
Strong glutes have so many benefits aside from aesthetically looking amazing, your glutes are needed for power, good posture, strength and stability. The last thing you want is ‘dead butt’. Dead butt is another term for gluteal amnesia (when your body forgets how to activate the gluteal muscles properly causing your lower back, hips, knees, and ankles to take the extra load) which is painful for your lower body. Huffington Post has gone into real depth about Dead Butt Syndrome.
So I bet you want to know if exercise can really help achieve a big bum. The answer is yes it’s possible to grow your butt by using exercises that activate and engage the three main muscles;
- Gluteus Maximus – The biggest muscle in your bum, so if you want to get a big bum this is the one most responsible to help achieve it.
- Gluteus Medius – A large fan-shaped muscle located in the posterior hip and is used to absorb force for walking, jumping etc.
- Gluteus Minimus – The smallest one of the three gluteal muscles whose main function is hip stabilization and abduction.
These three muscles in your bum are responsible for a strong and firmer butt, and most importantly a more shapely appearance. If you want to get a big bum you need to work all three of these muscles.
We’ve provided three exercises that are great booty builders and can be performed in the gym or at home using either a barbell, dumbbells, kettlebells or no equipment at all. Add these three exercises into your lower body routine today and help you get a big bum.
3 Exercises To Help You Get A Big Bum
You will feel this in your hamstrings, lower back, abs, in addition to the glutes. The glute bridge is great as it does not place any pressure on the lower back and it isolates and targets specifically the glutes. Perform this exercise correctly and often and you are sure to get you a big bum sooner than you expect.
Place the weight just below your belly button and above your hip bones (if using a barbell place a towel or a mat in between for comfort). Hold the weight in place with both hands to prevent it from moving. Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. Keep your abs and butt muscles engaged.
ASS TO GRASS SQUATS
Also known as deep squats or full squats, this exercise focuses more on the full range of motion. Traditional squats transfer the tension to the knees and quads, whereas ass-to-grass squats place the tension on the hips and target the glutes more.
Place the barbell on your shoulders or hold the dumbbells/kettlebells by your side and simply perform a squat as low as you can possibly go. The ass to grass squats is an exercise you should only be using once you have good form and comfortable performing a standard squat.
If you need assistance, place a short, low platform behind you and tap your bum on to it on every rep. Remember to keep your chest up, stick your bum out, stay on your heels as you lower down and squat nice and slow.
BULGARIAN SPLIT SQUATS
As a lower body exercise, this is one of the best as it strengthens all the muscles of the in legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance. The glutes are also heavily involved in the exercise and trust me you will feel it too.
Similar to deep squats, place the barbell on your shoulders or hold the dumbbells/kettlebells by your side. Using a step, bench or any other flat surface that you can rest a foot on (it needs to be about knee height) get into a forward lunge position with your torso upright, engage your core and with your back foot elevated on the bench lower until your front thigh is almost horizontal.
Keep your knee in line with your foot and do not let your front knee travel beyond your toes. Drive-up through your front heel back to the starting position while squeezing your glutes.
The beauty of these three simple exercises is that they can all be done at home, with or without weight. If you want to add weight in order to take your training to the next level, take a look at our kettlebells, dumbbells & barbells range.
When trying to get a big bum you need to keep in mind these three key components;
- Squat deep: If you want to get a big bum then remember any deep squat movement (where your hips dip below your knees) can double your glutes’ contribution.
- Upper body positioning: The slight forward tilt of your torso in a lunge isolates your glutes requiring your buttocks to work harder.
- Single leg moves: Studies show a single limb exercise (such as a single leg squat) works your muscles an extra 33% compared to the double leg version.