Build your booty at home using your bodyweight
An incredibly common fitness goal these days are the strong glutes or in the common language, a strong booty. There are many opinions regarding this subject and there are many types of exercises which can help you build your booty. During this challenging time, you might be looking for workouts that could be done at home. At the same time, you might not have a sophisticated equipment, therefore we came up with some workouts ideas involving only your bodyweight!
First of all, let’s talk a little bit about the glutes or your butt muscles. The shape of the buttocks is defined by muscles known as the glutes. That’s the gluteus maximus, gluteus medius, and gluteus minimus, as well as the fat that lies over them. Different activities, like walking, running, and climbing are able to work the glutes. Strength training that targets these muscles can help give you a tighter, more rounded look. Adding a few butt-busting moves to your routine may be enough to see a change.
Let’s take a look at some tips on how to build your booty, received from the experts in the field.
Start with the basic compound movements (Bronwen Blunt – Nutrition and Strength Coach)
‘When’s the last time you saw a high level powerlifter with a small ass? You can’t build a house without a foundation, so start building it. I see a lot of bikini and figure competitors messing around in the gym with isolation exercises to target their glutes and completely neglecting compound movements in their programs. You’re not going to build a big bubble butt by sitting on machines and pumping out light reps all day. Concentrate on building the foundation first and then all of your accessory exercises will be more beneficial to your overall physique.’
Train them first if they’re lagging (Mark Dugdale – IFBB Pro Bodybuilder)
‘My best tip for those struggling to build strong, great-looking glutes is prioritization. Start every leg workout with something which engages and pre-fatigues the glutes. When quads and other leg muscles are pushed to the max, the glutes kick in to assist. If you prioritize glute work at the beginning of every workout then you’ll notice their recruitment much more throughout the rest of the training session.’
Basically, you want to get strong while feeling your glutes doing work (Bret Contreras – Strength Coach and Performance Expert)
‘Building great glutes requires two paths: the progressive overload path and the mind-muscle connection path. Start off your lower body workout with an exercise that allows you to move big weights, such as a back squat, hip thrust, sumo deadlift, or leg press. Try to set personal records on a regular basis on these big lifts. Then finish off with smaller movements such as dumbbell frog pumps (see pic below), knee-banded dumbbell glute bridges, or bodyweight back extensions and go for feel.’
Since almost all the gyms are closed and not all of us have the necessary equipment, we prepared for you some workout ideas in order to build your booty at home using your bodyweight. You can do it inside or outside, depending on your mood and possibilities.
Prepare yourself (and your booty) for a quick and efficient workout. You will have:
Skater Hop 3×30 sec
Touch and Hop 3×30 sec/each side
Alternating Step-Up Jump 3×30 sec
Pulse lunge to Scissor Lunge 3×30 sec
In and Out Pulse Squat 3×30 sec
Bulgarian Split Squat 3×12-15 reps/each leg
Special thanks to Antonia Personal Trainer for this awesome workout!