Your butt will look great if you put emphasis on muscle exercises on the back, mostly glutes. That’s why one of the most frequently asked questions is how to get the glutes and how to make them look phenomenal, and although many people are on the right track when it comes to exercising their butt, using exercises such as squats, deadlifts, and lunges, but there are many more exercises than just those.
Women obviously are most interested in the back or the glutes. It is a place where more than women store fatty deposits and as a result, many frustrations occur among the female world. The number of those who think that it is not possible to have a well-shaped body with exercise is growing.
This is a very big mistake because the strengthening of the gluteal muscles gives a better appearance to the back and thanks to the flow of blood in that part will also create a decrease in fat deposits.
So if you really want to build your glutes and get a mass on your butt, there are 3 exercises that, in terms of muscle recruitment and hypertrophy, are actually superior to squats, deadlifts, and lunges.
Exercises That’ll Give You a Better Butt Than the Squat
1. Hip Thrust
How to do it:
-First, you need to seat on the ground with a bench directly behind you and then you need to loaded barbell over your legs. Next, you need to use a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
-You need to roll the bar so that it is directly above your hips. And then lean back against the bench so that your shoulder blades are near the top of it.
-And then you can begin the movement by driving through your feet, extending your hips vertically through the bar. Remember that your weight should be supported by your shoulder blades and your feet. And then you need to extend as far as possible, then reverse the motion to return to the starting position.
2. Back Extension
How to do it:
– So, first, you need to lie face down on a hyperextension bench, tucking your ankles securely under the footpads and then adjust the upper pad and then if it possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
-Next with your body straight, cross your arms in front of you (my preference) or behind your head and this will be your starting position. And then start bending forward slowly at the waist as far as you can. Then while keeping your back flat inhale as you perform this movement. Then you need to keep moving forward until you feel a nice stretch on the hamstrings, so you can no longer keep going without a rounding of the back.
-Then you can slowly raise your torso back to the initial position as you inhale and you can repeat for the recommended amount of repetitions.
3. Hip Extension
How to do it:
-First, you need to secure one end of the band to the lower portion of a post and attach the other to one ankle and then facing the attachment point of the band. You need to hold on to the column to stabilize yourself.
-And then keeping your head and your chest up. Then you need to move the resisted leg back as far as you can while keeping the knee straight and then return the leg to the starting position.
Source: Team Fitness Training