The exercises for round full buttocks
I am surrounded in the office by my lovely colleagues who each dream of a good butt. Stopping that endless squatting is my great advice. For well-trained buttocks, heavy strength training is necessary. But how do you ensure that you train your buttocks tight and round, without getting a pair of steel legs? For the best results, you really should hit the gym. However, there are also exercises that can be done without dumbbells and right next to your bed.
1. Crossover lunge
The crossover lunge is an exercise that trains your hamstrings, buttocks, and core. The exercise resembles the ‘regular’ lunge, only now you step diagonally backward. This exercise not only strengthens muscles, but it also improves your balance. You can perform this exercise with or without dumbbells. Standard, you do the lunges with dumbbells, and that’s why they are called dumbbell lunges.
2. Glute bridge
The glute bridge is an exercise you can perform anywhere, yes, even at home. You do the basic variant very simply on the ground. Of course, you can use weights to make this fitness exercise heavier. Lie on the ground with your arms at your sides and your face facing the ceiling. Place your feet flat on the ground, with your heels a little away from your buttocks. Then move your buttocks up until you form a straight line with your knees and shoulders. Make sure the movement comes from your hips and then lower them slowly and controlled again. Place a weight on your thighs to make the exercise heavier.
3. Bulgarian split squat
The Bulgarian split squat is an exercise where core stability is very important. Because the exercise is performed on one leg, it is very important to engage your abdominal muscles (your core) well during the exercise. Place one foot on a bench with your back facing the bench. Place your front foot far enough forward and keep your torso straight. Then bring your back knee towards the ground and then back up again. The higher you place your back foot, the harder the exercise becomes.
4. Pull throughs
You can only perform this exercise in the gym, but it is definitely a killer for your buttocks. Attach a rope to the bottom of the so-called cable machine. New to the gym? Then ask someone to help you. Stand with your back to the cable machine while holding the rope with both hands. Walk forward with your back in a neutral position until you feel tension. Let the rope slide calmly through your legs to the back, as far as you can. Come explosively forward while letting the movement come from your hips again and squeeze your buttocks a little extra when you stand up straight again. Let the rope slide back down slowly while you feel the tension in your buttocks increase.
5. Single leg deadlift
This exercise is perfect for targeting your hamstrings (back of your thighs) and your glute muscles. Additionally, you also work on balance. Stand upright and slowly bring your upper body towards the ground while extending your left leg back. Touch the ground with the fingertips of both hands. Your left leg and torso are now in line. Then stand up straight again and repeat the exercise with your right leg. You make the exercise heavier by holding a weight in both hands. In this case, you don't reach all the way to the ground, but stop at knee height.
6. Hip thrust
This exercise is similar to the glute bridge, only in this exercise, you place a barbell with weights on your thighs, making the exercise much heavier and allowing you to achieve better results faster. Sit in front of a bench, place your feet hip-width apart, grab the barbell with both hands at shoulder width, and roll it over your hips. Place a towel or cushion between your hips and the barbell. Push your buttocks explosively upward from your hips until your buttocks, knees, and feet form a 90-degree angle. Hold the barbell at the top for a few seconds and then lower it slowly.
