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3 Exercises for a toned bum

Shannon Clark has a Degree in Exercise Science and is a certified AFLCA personal trainer. She has been writing and helping others in the fitness industry for the last 9 years.

Perform these three glute exercises correctly and experience quick results.

A round, firm and tight bum. It’s what everyone wants, but what many fail to ever achieve.

Building a better backside is one of the top goals of many gym-goers in today’s day and age, and it’s a goal that you really have to put some good planning toward to achieve.

While there are many exercises that will target the glute muscles along with the quads and hamstrings, if you aren’t careful with how you perform them, it’s very easy to let the quads or hamstrings do the brunt of the work, reducing the results that you see.

If you want maximum progression toward building up your glutes, you need to make a few small tweaks to your manner of execution.

Let’s go over what you should know so that you can better learn precisely how to do these exercises.


Split squats

Photo credit: Spiderstock/iStock/360/Getty Images

The first great exercise for really hitting the glute muscle is the split squat. But, if you don’t do this one right, it’ll be primarily a quad builder.

The trick here with this exercise is to make sure that your supportive leg is far enough away from the bench with the back leg raised behind you. This is going to place more emphasis on the back side of the leg rather than the front.

Then, in addition, you also want to really think of pressing up through the heel of the foot, rather than the middle or worse, the toes.

This will immediately cause you to shift your weight back slightly, which places more focus on the glute muscles. If you place a barbell across your back as you do the exercise, you’ll see even better results with this.


Regular style squats

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The second exercise for building up your glutes is the squat. Squats are the king of lower body exercises; you may have heard this before.

However, if you don’t do these right, they won’t deliver either.

The real trick with squats is to make sure that you are going all the way down to the ground, not just partway. Many people think that they should only be lowering to 90 degrees because anything further will strain the knees, however if you don’t have preexisting knee pain and are doing the move using good form, that just isn’t the case.

Going lower is where you will really tap into the glute muscles especially, allowing for maximum gains in strength.


Glute bridge

Photo credit: Davide Falk/E+/Getty Images

Finally, the last exercise to consider is the glute bridge. Now, this one should be done, but it’s where you do it in the workout that makes the biggest difference here.

It can be relatively easy to focus on contracting the glute muscles as you perform it, however to best accomplish this workout, your goal is to really fatigue out the quads first before ever doing it.

So I would recommend performing two to three drop sets of leg extensions first. Really work those quads to exhaustion.

When they’re so tired that you can't do another rep, then instantly move into your glute raises. Now you’ll really feel it where you should.

If your goal is to build a better butt, make sure that you are keeping these tricks in mind. The above exercises will all get you results regardless of how you do them, however if you perform them as indicated, your results will be far superior and you’ll be loving the way you look in no time.

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