Maximus Gage
The glutes are the largest muscles in the body and are made up of three different muscles: the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are essential for everyday movements and vital for the balance and stability of the body. While genetics plays a role in the shape of your bum, glute exercises can help increase volume, firmness, and shape. Glute exercises include squats, donkey kicks, clamshells, lunges, and glute bridges. For best results, try to incorporate glute training into your routine 1-3 days per week, with 3-4 exercises in each glute workout, and complete 2-3 sets of 10-20 reps.
Strategies to lift bum muscles
| Characteristics | Values |
|---|---|
| Exercises | Squats, donkey kicks, clamshells, lunges, glute bridges, hip thrusts, deadlifts, side skates, power skips, frog pumps, standing hip extensions, clam digs, hip extensions, and more |
| Frequency | 1–3 days per week |
| Number of exercises | 3–4 exercises per workout |
| Sets | 2–3 sets |
| Repetitions | 8–20 reps |
| Rest between exercises | 48 hours |
| Diet | Nutritious |
| Shapewear | Compression materials and removable butt-lifting pads |
| Cosmetic procedures | Butt lifts and butt implants |
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What You'll Learn
Glute bridges
To perform a basic glute bridge, start by lying on your back with your knees bent and your feet flat on the ground, hip-width apart. Your feet should be around 12-16 inches (30-40 cm) away from your buttocks. Place your arms by your sides, with your palms facing up. Squeeze your glutes and abs as you lift your hips towards the ceiling. Ensure your body forms a straight line from your knees to your hips and shoulders. Hold this position for a few seconds before lowering your hips back to the ground. Aim for 8-12 reps of 2-3 sets.
You can make this exercise more challenging by performing a single-leg glute bridge. Start in the same position as the basic glute bridge, but this time, raise one leg off the ground and keep it straight in the air. Drive your weight downward through the leg on the floor and work to keep your hips squared. You can also add weight to your hips to increase the difficulty.
For an even more advanced variation, try using a dumbbell or a loop band. Hold the dumbbell across your hip crease or place the loop band just above your knee to add extra glute activation for the gluteus medius. As with any exercise, proper progression is important to reduce the risk of injury. Start with the basic bodyweight version and gradually add variations or weight as you become more comfortable with the form.
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Squats
To build muscle, you need to work against resistance to cause temporary muscle damage, which triggers a hypertrophic response. You can do this by loading your muscles with weights and progressively increasing the load over time. This can be done using a barbell, dumbbell, or kettlebell.
The depth of your squat is important for muscle building. In a 2019 study, one group performed half squats, while the other did deep squats. After 10 weeks, the participants who did deep squats achieved significantly more glute growth. Maintaining proper form throughout the movement is key. If you're having difficulty increasing the depth of your squat, you can try checking your ankle mobility or standing on small weight plates.
You can also use a resistance band to warm up for squats and increase power and strength. Place a loop resistance band above your knees and stand with your feet slightly wider than shoulder-width apart. Hinge at your hips and push your bum back into a sitting position while bending your knees. Continue to lower yourself until your thighs are parallel to the floor or lower. Hold the position for 1-2 seconds, then slowly lift back up into the starting position by pushing into your heels and squeezing your glutes.
If you want to increase the intensity of your workout, you can try jump squats, a powerful plyometric exercise that can boost your heart rate and help strengthen your glutes, hips, quads, hamstrings, and calves. To perform a jump squat, stand in a squat position with your feet slightly wider than shoulder-width apart, lower your body until your thighs are parallel to your knees, then propel yourself up and off the ground.
It's important to give your muscles time to recover between workouts. If you're sore from doing squats, wait until your muscles are no longer sore before doing weighted squats or intensive leg exercises again.
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Donkey kicks
To perform a donkey kick, start by positioning yourself on all fours. Keep your knees hip-width apart, hands flat on the floor under your shoulders, and your neck and spine neutral. Brace your core, then lift your right leg off the floor, keeping your knee bent and your foot flat. Use your glute muscles to push your foot toward the ceiling. Pause and squeeze at the top. Make sure your pelvis and hips remain pointed toward the ground. Return to the starting position. Complete 15 reps on each leg for 3 sets.
If you are a beginner, start with the traditional exercise without adding weight and/or resistance. Once you are comfortable with the movement, you can add a resistance band around your knee or ankle weights as you push through each rep.
If you are tired of donkey kicks on all fours, you can try the standing donkey kick variation. Position yourself roughly 12 inches away from a cable machine with an ankle strap positioned at the bottom and secured to your right foot. With your hips facing forward and your hips and right knee slightly bent, grasp the machine in front of you for balance as you use your glutes and hamstrings to kick your leg directly behind you.
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Hip thrusts
To perform a hip thrust, set up with your back against an elevated surface, with your knees bent and feet flat on the ground. The bench should be just below your shoulder blades, and your feet should be about shoulder-width apart. You can rest your elbows on the bench and keep your chin tucked. Push through your heels and lift your hips until your thighs are parallel to the floor and your legs form a 90-degree angle. Squeeze your glutes at the top, then return to the starting position.
If you're a beginner, aim for 3 sets of 12 reps, working your way up to 20 reps using body weight. Once you've mastered the basic hip thrust, you can progress by experimenting with single-leg variations or safely adding weight with dumbbells, barbells, or plates.
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Running
If you want to strengthen and tone your glutes through running, it's important to know what the glute muscles are and how to target them. The glutes are made up of three different muscles: the gluteus maximus, gluteus medius, and gluteus minimus. These muscles play a crucial role in the movement of the hip and thigh and are vital for the stabilisation of the pelvis during walking and running.
To effectively target the glutes while running, you can try sprinting, which can help to tone your backside and increase lower-body strength. Additionally, performing exercises that target the glutes before or after your run can be beneficial. For example, the side leg lift is an exercise that can help fire up your glutes and specifically targets the gluteus medius. It also works on your balance. To perform this exercise, start by standing with your feet as wide as your hips. Bend your knees and reach your glutes back as if you're about to sit in a chair. As you stand up, press down through your left foot and lift your right leg to the side as high as your hip.
Another exercise is the glute bridge, which helps activate your glutes. To perform this, lie on your back with your knees bent and feet flat on the floor. Using your glutes, lift your back and butt off the floor and into the air, making sure to engage your glute muscles and not your legs.
Incorporating glute training into your routine 1-3 days a week can help strengthen and grow your glutes. Additionally, a nutritious diet and adequate rest will promote muscle rebuilding.
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Frequently asked questions
Some exercises that can help lift your bum muscles are squats, glute bridges, donkey kicks, clamshells, lunges, and hip thrusts.
It is recommended to train your glutes 1-3 days per week. For best results, try to include 3-4 exercises in each glute workout and complete 2-3 sets of 10-20 reps.
To do a glute bridge, lie on your back with your knees bent and feet flat on the floor. Using your glutes, lift your back and butt off the floor and into the air. Make sure you are engaging your glutes and not relying on any other muscles.
Yes, if you are looking for a short-term option, you can try shapewear to bring out the natural shape of your bum. Additionally, some people turn to cosmetic procedures like bum lifts and implants, but these procedures may pose health risks and are typically not covered by insurance.
