Just give me one second of your time. Whether you enjoy fitness, strength training, or sports, you should build a larger butt with the best exercises for curvy hips and glutes. It includes you, too, men! You may not know it, but having a larger and stronger booty will:
- Prevent Lower Back and Knee Injuries
- Boost Athletic Performance by Building a Stronger Core
- Increase Your Squat and Deadlift
I could go on, but I believe you get the idea. A strong butt is beneficial to your health! Now that you have a reason for a yearlong beach training regimen, you should understand a few things about your butt muscles. Namely, your glutes.
Anatomy of The Butt
Let us all say hello to your butt muscles and glutes. The glutes are made up of three muscle groups:
- Maximus
- Medius
- Minimus
Luckily, anatomists are pretty lazy individuals who don’t give much thought to what muscles they name. That said, it should go without saying that the gluteus maximus is the most powerful of the gluteal muscles. It mostly stretches your hips; imagine the bottom of a squat or getting out of it. The gluteus medius and minimus muscles are found on both sides of the hip. These two muscle groups serve as a stabilizer for any hip side-to-side movement. Weakness in these muscle groups might have a negative impact on your knees. All your gluteal muscles must be trained and strengthened, especially if you want to develop a larger buttock.
4 Best Exercises for Curvy Hips and Glutes
Many articles give you a long list of different glute exercises and then send you on your way. Yet, the majority of these articles are essentially fluff. This article is unique. For years, professional strength trainers have battle-tested all of these routines.
1. Hip Thrusts
Bret Contreras, called “The Glute Guy,” popularised the hip thrust. Bret has a Ph.D. in Kinesiology and wrote his doctorate research on effectively training glutes. He researched several workouts and concluded that the barbell hip thrust was the most effective. This is why it is at the top of our list. Just lie face up on the ground and roll a barbell over your lap to perform. Bend your knees, clench your glutes, and push through your heels until your hips are as high as they can. You must raise your hips as high as you possibly can. Ideally, over your shoulders and completely locked out.
Bret’s study revealed that the hips must be locked out at the top or even past lockout for optimal glute targeting. Your buns will be blazing after a few sets of 10-15 repetitions. Please prepare properly, and if you’re new to the exercise, you might want to start with the dumbbell hip thrust. If you’ve mastered the technique, progress to the barbell or machine variation.
2. Squats
Squats, while not as efficient as hip thrusts, are nonetheless quite useful not just for a larger and better booty but also for function. You don’t want to put up a show and then disappear. You’ll be writing a check with your lips that you won’t be able to cash with your ass. Great wisdom. Squats will increase the size and strength of your butt. But you must ensure you execute them correctly, or you will not hit your glutes. To properly do the squat, make sure you are moving down below parallel. This indicates your hips are lower than your knees. EMG studies have established that you must squat at least parallel for your glutes to function effectively.
Another thing you should do is clench your glutes as hard as you can before dropping into the squat. If you neglect this, your psoas will be hyperactive, making it much more difficult to fire them in the bottom position. Mixing these two strategies will result in a sculptured booty.
3. Glute-Ham Developers
The glute-ham developer, often known as the GHD, is a powerful glute-hamstring workout. After all, the name pretty much says it all. Enter the machine and place your thighs on the pad to begin. Describe yourself as far as you can and then drive your heels into the pad to return to the starting position. It is important not to pike your hips. What exactly does this mean? That means that you should not fold your hips in any manner on the way up. If you do, you will transfer tension from your glutes to your hamstrings. If this happens regularly, pull the pad back behind you so your knees are further away.
This will make the activity less difficult. The exercise will be much more difficult if your knees are closer to the pad. This is because you will have less mechanical leverage over the exercise. Thus your muscles will have to work much harder to achieve the same range of motion. Yet, if you maintain proper form, you will have a booty that not only looks nice but also works well.
4. Cable Single Leg Extension
One leg may be stronger or weaker than the other. They are muscular imbalances, and they may be incredibly painful. Having one part of their body smaller than the other is the misery of a physique model’s existence. Similarly, you do not want one butt cheek to be larger or stronger than the other. You’ll want to maintain them symmetrical, and cable glute workouts can help. Simply locate a cable machine with an ankle cuff to perform. Next, facing the weight plates, raise one leg straight behind you. That may appear straightforward, but there are a few things to remember. Keep your leg as straight as possible when performing this exercise and avoid twisting your hips. You want to keep your lower back as free as possible from this workout.
Additionally, make sure that you are not simply going through the motions. While your leg is fully extended, squeeze your glutes as hard as possible. Squeezing the muscle causes a stronger contraction, allowing for additional development.
Conclusion
Congratulations! You made it to the end of the article. You are familiar with our top 4 best exercises for curvy hips and glutes. That’s the end of it. So, get out there and do something! That booty won’t develop on its own!
0 Comments