Genetics largely determine butt size and shape, according to one study published in 2018 in the International Journal of Epidemiology. Still, that doesn't mean you can't work toward the best—and biggest—butt. And while how your backside looks in jeans might be your number one reason for doing more squats at the gym, it shouldn't be your only motivation. A more muscular butt also has some serious health perks, said Quianna Camper, CPT, certified fitness instructor and owner of Rehab by Qui. "Stronger glute muscles can help reduce the risk of injury, boost your metabolism, improve your athletic performance, and give the appearance of a lifted, rounder bum," said Camper. Also, butt-sculpting moves don't just result in glute gains. "You can do exercises that primarily target the glute muscles," said Camper. "But the movements you should do for stronger glutes are multi-joint, multi-muscle movements that are also going to strengthen your whole body." That's because all the muscles in the body work together. So, a more toned butt can also mean gains for your entire body. If you're convinced that you need to start working your
glutes more, how do you do it? Here, Camper shared six essential exercises to get a bigger butt and stronger glutes.
To add weight, rest a barbell straight against your pelvis. Hold the bar into position with a shoulder-width grip to prevent it from rolling down your body. Then, complete the movement as described above. Meredith
Once you have the movement pattern down, add weight by laying a barbell across your hip crease. Load the barbell so you can do at least five "clean" reps in a row.
Try Camper's six moves to strengthen your glutes and work toward a bigger, more muscular butt. Per the American Council on Exercise, strong glutes are not purely for looks. Working out your glute muscles helps minimize your risk of injury and back pain, promotes agility, and helps you walk and run without putting stress on your joints. |