A lot of girls, including myself, are obsessed with getting that nice, round and firm butt! Our glutes are actually one the most misunderstood muscle groups to develop, they're one of the largest muscle groups in our bodies.
Doing the RIGHT Exercises
Barbell squats, dead lifts, lunges, good mornings, and hip thrusts are considered some of the greatest strength builders by power lifters, bodybuilders and athletes for a good reason. They're insanely good for building strength and muscle. If you aren't doing these exercises weekly and you want to build your butt, you will have a long, hard and frustrated road ahead of you to get that perfect peach.
Good Form
A big part of doing the right exercises is also making sure that you are doing them right, and that you are focusing on feeling it in your glutes. When I first started out, I always felt my squats in my quads. This was something I quickly figured out that I needed to change where I really focused. Have someone watch you do it, or just really FOCUS on your glutes, and you'll feel it more.
Build Some Muscle
So you want that perfect peach, AWESOME. Let's build some muscle. There are two types of muscle fibers, you want to focus on fast twitch muscle fibers. They have an incredible capacity for visible change. They're responsible for high force production and strength. Meaning, they adapt to the right training by becoming bigger, which is what we want right? Train with heavier weights and I promise you will see visible changes so much faster. Also, because these fibers grow, they also burn more calories. So try to train with a heavier weight that you can properly control and stay within the 6-15 reps range. And I have to say this again, MAKE SURE YOU CAN CONTROL YOUR WEIGHT. If 30lbs is heavy weight for you, then great. As long as it feels heavier for you, and you can control the weight properly, you're on the right track.
I hope these help you a little bit on your booty building journey! Just changing which exercises I do more frequently and bumping up the weight I do them with has been a major game changer for my butt!!!
