Build your butt muscles with these 4 exercises!

Due to the different types of body structure, the muscles of the buttocks also vary from axis to person. Some are endowed with that part of the body, while others are left behind by those muscles.

But whatever group you belong to, there are exercises that can help you stimulate your buttocks to build and grow and give them shape and strength. Your only task is to be persistent and patient in it. Easy, right?

We bring just 4 exercises that will be enough to get you started to kick your butt muscles and stimulate their growth.

1. Squats

Squats are a basic exercise that activates the leg and gluteus muscles, and core muscles that work as stabilizers are included in the performance. The squat has a variety of variations, from the bodyweight variant, the goblet squat, the squat squat, the front or back squat bar to variants like the zercher squat or the jefferson squat.

Also, in the performance of the squat can vary with different foot positions. The narrower the foot position, the more the quadriceps muscles will be activated.

In broad variants of the squat, the activation dominantly moves to the gluteus. Be sure to consult a qualified person about the performance of the squat to learn the correct movement and reduce the risk of injury.

2. Lunges

You have to work the lunges, whether you like them or not. Choose different steps each time: front lunges, rear lunges, walking lunges, side lunges or Bulgarian lunges ... but do not skip this exercise.

During any of the variations in stepping, make sure that the knee of the front foot does not exceed the projection of the toe of that foot, and maintain the weight of the body on the hind leg with a slight reliance on the hind gluteus.

3. Extension of the hips

The hip extension is a movement that you should definitely include in every gluteus workout. Whichever variant you choose, each is good in its own way: hip extension on a Pilates ball, hip extension with standing or lying rubber, glute bridge, donkey kick, hip thrust and the like.

Do any of the variations of this movement in 4 sets of 20 repetitions and you will feel the glutes above, we guarantee.

4. Deadlift

Some will say - "sugar at the end". Dead lifting is considered by many to be the most important exercise in your training, and this status is attributed to its activation of the entire posterior kinetic chain. In deadlifting, proper design is extremely important to minimize the risk of injury.

Dead lifting can be performed with a bar or dumbbells, and variants vary with the attitude of the feet, so with the classic there is a sum dead deadlift with a wider attitude.

To conclude…

Genetics certainly plays a role in the shape and size of your gluteus muscles, but don't blame genetics if you haven't made the effort to do some targeted exercise. Specifically, proper nutrition and targeted exercise can influence the building and shaping of your buttocks muscles.

Your job is to perform them patiently and regularly, and to give your muscles sufficient time to recover and grow with a thoughtful diet and sufficient rest.

Are you ready to build the glutes you always wanted?