Your butt is one of the strongest muscle groups in your body, and strong glutes can help boost your athletic performance. A stronger rear end can also improve your posture and alignment, reduce back pain and knee problems, and even decrease the likelihood of injury.
Can you get a bigger bum from gym?
Building a firm, toned backside takes time and consistency, so don’t expect to see results after just one workout. You’ll have to stick with a program that targets the glutes and other muscles in your lower body, says Lucie Cowan, a personal trainer at Third Space in London.
Start with compound exercises that target your glutes (like squats, deadlifts, hip thrusts, and lunges) to build strength in your backside. But you can also add isolation exercises and machines to your routine, says Holly Perkins, CSCS, director of training at Third Space. Check this out : https://www.ryderwear.com/collections/womens-booty-shorts
Squats and lunges are great for getting the hamstrings and quads firing, but your glutes can also work harder than you may think. The classic back squat will blast your quads, hamstrings, and glutes simultaneously.
Glute bridges are another effective way to sculpt your booty. They strengthen your glutes and hamstrings, as well as your core, and help improve stability in your hips.
The best butt workouts are ones that incorporate both strength and cardiovascular exercise. If you can, try to spend a few minutes on cardio equipment that emphasizes your glutes, such as incline running, stair climbers, and ellipticals. Or, if you don’t have access to a gym, use resistance bands or stability balls to build glute strength.