Booty gains and how to get them.

December 9, 2017

Nobody ever wrote a song about a flat butt.


Did you know that the gluteus maximus is the largest muscle in the body. You use it for nearly every body movement. It’s an important area to train for reaching your goals. Men and women will benefit from training it.


Booty gains is a hot topic. Building a strong behind is a fundamental wish for most female clients. I’ve put together 5 must exercises for you to try.




Squats are king when building a booty. An excellent and proven way of training your gluteus maximus (butt). You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders.

If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.


Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads (front of the thighs) will work. As you move your feet further apart, you'll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you're doing squats properly.


Remember to activate your glutes and keep your core tight throughout. 





Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical! Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells). Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.


This is where it's time to SQUEEZE your butt to raise back up. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. 






To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders.Focus on using only your glute muscles to do the work. If you need a bigger challenge, put a weight plate or loaded barbell on your hips for extra resistance.






Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. 

Drive through the heel of your lead foot and extend both knees to raise yourself back up.

Step forward with your rear foot, repeating the lunge on the opposite leg.

When you feel you form and balance is good add weight. A pair or dumbbells or a barbell.




Start off with 10 minutes on the stair stepper just to get your heart rate up. Then, after you’re done with your weights, go back for another 20 to 30 minutes. It’s always good to go heavier with the resistance on all cardio machines if you want to plump up the behind. 





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