No one can deny the power of a spectacular posterior; there’s just something about tight, perky buns which draws admiration and envy from men and women alike. No surprise then, that there is an army of women diligently working out their glutes in an effort to attain the perfect set of buns.
If you’ve been following what we do, you’ll know that we believe that perfection is a myth, but progress is possible. So while you may never attain the photoshopped, airbrushed and mythical perfection of an underwear model, you can certainly make the most of your own potential. Which is exactly why we work out: to maximize our own assets.
But with so many – many, many! – different exercises out there, how exactly do we maximize our… assets? After all, working out is only part of our lives, most of us are busy with the hustle and bustle of living, which means that we don’t want to waste our time doing stuff that doesn’t work, or doesn’t work as well as it could.
Sculpting an awesome booty is no exception! Which is why we’ve rounded-up our favorite – and most effective – booty building exercises. Add these exercises liberally to your workouts and you’ll start to see perky bun action faster than you can say gluteus maximus.
Before You Begin Your Booty Building Crusade
First things first, you can do all these exercises with just your bodyweight, but you’re going to get the best results if you lift heavy.
Of course, you’ve got to work with the level you’re at, so if you can just manage body weight at the moment, there’s nothing wrong with that – just keep in mind that you want to move on to free weights as soon as you can. Just start small – even if it’s just a few pounds – and aim to slowly increase the weight.
Remember, great results come from progressive overload.
Next up, gluteal activation. Sounds fancy, but it’s not complicated at all, activation exercises are just that: exercises which activate the muscle groups before you work out. These are especially important when you work out your tush, since many people have pretty poor glute activation – i.e. their gluteal muscles do not fire when they perform the exercises, and often it’s their quadriceps which end up taking on the bulk of the work.
So activation exercises are a way of priming your gluteal muscles to get ready for some serious workout action, making sure that the right muscles are engaged when you perform the exercises. Do you have to do them? No, but they do make your workouts a lot more effective, which means you’ll see those perky buns that much quicker!
Lastly, working out without eating right, will not get you the spectacular booty you want. We know we say it a lot, but it’s that important, for best results you’ve got to eat clean (most of the time). Remember: you can’t out exercise a bad diet.
Now let’s get on to those booty building exercises!