Top 10 Best Glute Exercises For a Bigger Butt

12. STEP ON A BENCH WITH DUMBBELLS

Walking up a hill (bench, stand, step) is an excellent exercise for pumping up the buttocks. Here the small, middle, and large gluteus muscles, as well as quadriceps, work. The exercise is quite energy-intensive and requires a lot of energy. The more weight you use, the more difficult it will be to do it, but the better you will work your glutes. It is recommended to use dumbbells weighing from 3 to 7 kg each. It is recommended to perform three sets of 10-15 repetitions for each leg. First, you step all the time on one leg, then on the other, without alternation – this is what will allow you to use the muscles efficiently.

WORKOUT PROGRAM FOR THE BUTTOCKS IN THE GYM

There are many programs for working out the buttocks in the gym. We offer one of them:

• Squats with a barbell on the shoulders – 3 sets of 10-12 times.
• Hyperextension – 3 sets of 10-12 times.
• Side crunches on the oblique muscles of the press – 4 sets of 20 times.
• Smith Squats – 3 sets of 10-12 reps.
• Lifting the pelvis lying down – 3 sets of 15 times.
• Twisting on the rectus abdominis muscle on an incline bench – 4 sets of 20 times.
• Step on the bench – 3 sets of 12-15 times.
• Row on straight legs – 3 sets of 10-15 times.

If you want to pump up your glutes, and not lose weight, then do fewer approaches (about three) and fewer reps (8-15). It is also important to work with sufficient weights and follow the correct technique for performing the exercise.