An Insta-worthy, curvaceous bubble butt is the goal of millions of women the world over. Many of them are relying on squats to achieve that goal. Squats are, indeed, a fundamental strengthener and shaper of the muscles that make up your butt. But squats alone won’t deliver a bootylicious behind. In this article, we present a complete bubble-butt workout to deliver a rear end that would make Cardi B jealous.
Meet Your Gluteus Maximus
There are three separate muscles that make up your butt, also known as the glutes:
- the gluteus maximus
- the gluteus minimus
- the gluteus medialis
These three muscles combine to facilitate movement of the hip and lower body. They allow for concentric contraction, hip extension and abduction, and posterior tilting of the pelvis. The glutes are your body’s power base. When they are weak, your body’s posture, alignment, and ability to use force can be compromised.
The glutes are part of what is known as the posterior chain. These are all of the muscles on the back side of your body, including your latissimus dorsi, erector spinae, hips, and calves. When you’re looking for a butt workout, make sure you get one that’s targeting all the muscles along your posterior chain to ensure balanced development and prevent possible weak areas and injury.
Best Bubble-Butt Workout
The best way to build your glutes is to work with a range of exercises for the butt that will allow you to work all three of the glute muscles while also burning off body fat. That requires a combination of bodyweight, resistance, and cardio exercises. The following butt workout combines all three of these elements.
- Goblet Squats
- Glute Bridge
- Floor Glute-Ham Raise
- One-Leg Squat Jumps
- Toe-Hold Sumo Squat
- Treadmill Sprints
Begin your booty building workout with squats. The squat directly activates the gluteus maximus, which is the largest muscle in your body. Perform the goblet squat variation of this exercise in order to avoid the downward spinal pressure that comes from barbell squats.
To perform goblet squats, hold a dumbbell or kettlebell at chest level. Then, set your feet just outside hip-width apart, with your toes pointed slightly outwards. Brace your core, then hinge your hips back and down as you descend to a point where your elbows make contact with your knees. Keep your spine neutral and your glutes tight throughout the movement. Last, push through the heels to return to the start position and repeat.
Perform 3 sets of 12 reps.
The glute bridge is a move that directly targets glute muscles. To perform it, lie on the floor with your knees bent and your arms alongside your body. Bend your knees and push your heels into the floor. Now, making sure to keep your shoulders on the floor, thrust up with your hips as high as you can. Forcefully contract your butt as you do so. Hold the top position for a count of 3, then slowly return to the start position. Repeat.
As you progress with this exercise, you can add resistance by placing a barbell horizontally across your hips so that you lift the weight when you thrust your hips up. Be sure to use a pad on the bar for comfort.
Perform 3 sets of 15 reps.
Floor Glute-Ham Raise
This is a great exercise to strengthen and build all three gluteal muscles. Kneel on the floor and have a partner push down on your heels. Now, from a tall upright position with contracted glutes, lower your hips and torso down to the floor. Tap the ground, then reverse the motion to pull yourself back to the starting position.
Perform 2 sets of 15 reps.
One-Leg Squat Jumps
The one-leg squat jump is an advanced plyometric exercise that will improve jumping power while directly stimulating your butt muscles.
Stand with your feet shoulder-width apart and knees slightly bent. Now lift one knee so that you are balancing on one leg. Jump vertically, simultaneously driving your hands up into the air. When you land, bring your arms back. Repeat with as fast a cadence as you can achieve with good form.
Perform 2 sets of 12 reps on each leg.
Toe-Hold Sumo Squat
The toe-hold sumo squat is a bodyweight squat variation. It makes an excellent glute workout finisher that will exhaust your already-fatigued glute muscles. Begin the exercise with your feet about six inches wider than they would be if you were performing a regular squat. Maintaining a neutral spine, hinge from the hips and drop into a parallel squat. Now reach down and grab your toes. Hold this position for 3 counts, then push through the heels to return to the start position.
Perform 3 sets of 12 reps.
Complete your butt workout with a series of treadmill sprints. This provides a great finisher move, which will burn calories to get rid of body fat while also directly stimulating the glutes. Get on the treadmill and begin with a 2-minute warm-up at a moderate speed. Then increase the speed to a fast sprint. Run hard for 30 seconds. After that, drop the speed back to a slow jog for another 30 seconds. Then increase the incline of the treadmill running bed to 10 degrees and perform another 30-second sprint. Continue between sprints and jogs until 5 minutes are up. Finish with a 2-minute cool down.
Perform this butt workout twice per week, with a three-day gap between workouts. On the other days of the week, perform workouts for the rest of your body. Check out the deck of pain workout for a fun, challenging workout option.
Try This Bubble-Butt Workout Today
Try this butt-kicking workout for the stimulation that your glutes need to get bigger, curvier, and stronger. It’s one of the best butt workouts that I’ve tried, and I’m sure you’ll love it. So, combine this workout with healthy nutrition and plenty of rest, and you will be rewarded with a butt to be proud of.