If building buns of steel is your aim, you've come to the right place! Get behind the best backside-building workouts we have to offer.
It's rare to find someone in the world of fitness who isn't interested in building—or admiring—a bodacious booty.
After all, a solid rump indicates a sturdy lower body that offers stability and power to many movements, in and out of the gym. It's the sign of a true athlete.
If you want to build your own glorious glutes for function and form, you're in the right place!
The girls below possess some of the most coveted trunks in the bodybuilding community, and we've got their favorite backside-building workouts, tips, and tricks.
1
DANIELLE BEAUSOLEIL
With proper weight training, competitor Danielle Beausoleil says you can "create your very own butt lift!" It's all about employing a routine that targets your glutes while also tying in your hamstrings and quadriceps to toughen your primary lower-body muscles.
Danielle finds that warming up with lying leg curls (aka lying hamstring curls), using a lighter weight and higher volume, primes the body for the mother lode of work later on.
2
LINDSAY CAPPOTELLI
Because her goal is strength and hypertrophy at the moment, MuscleTech athlete Lindsay Cappotelli gravitates toward bigger, compound lifts for most of her workout.
"I am a huge fan of heavy barbell hip thrusts for building up the glutes," she says. "I always make sure to add a few glute isolation exercises at the end of my workouts to finish off the muscle group."
3
TRICIA ASHLEY GUTIERREZ
Glutes are one of Tricia's favorite body parts to train, and it shows. She uses a combination of heavy compound movements alongside more isolating and higher-rep exercises to simultaneously bring out definition and gain strength. "This particular workout has definitely helped shape and build stronger glutes," she says.
4
KATIE MILLER
Personal trainer Katie Miller really ups the ante when it comes to her lower-body training. She dedicates one day to heavy leg-oriented exercises and one day to glute-targeted movements. On her glute-heavy day, Miller likes to do more isolated, lighter-weight exercises like step-ups and hip thrusts to amplify her mind-muscle connection.
"I like to tell my clients to pretend like their glutes are the only muscle they have to lift the weight. This will usually lead to a greater mind-muscle connection, making them 'feel' the exercise more," she explains.
5
ELISSA MARTIS
Physical therapist Elissa Martis is no stranger to glute training. In regard to her overall training strategy, Elissa says, "I generally keep my rest periods shorter between exercises and focus on higher repetitions in order to maintain a high-intensity workout."
She also notes that squeezing the glutes to fully engage the muscle helps to enhance her results and give the backside a more rounded appearance over time.
6
JESSICA TARNAWSKI
As competitor Jessica Tarnawski prepares for her next contest season, she's focusing on increasing her lower-body size and strength. "I do each of these exercises in different variations, using a number of machines and techniques," she says. "I'm using my own bodyweight for many of these exercises, but every few weeks I'll add in a heavy week to really change things up and fully exhaust my muscles."
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