Are you looking to achieve a more feminine butt and over all curvy apearance, but unsure of where to begin? A full, round, and shapely butt is often associated with femininity. Many individuals, including transwomen, femboys, nonbinary people, and even some cisgender men, desire a more voluptuous rear end. But is it possible?
The answer is both yes and no. While it’s possible for anyone to develop a rounder and fuller posterior, achieving the same proportions as some women might be a challenge for those born male. To better understand this, let’s first delve into the three main factors that contribute to the difference in size and shape between a woman’s and a man’s buttocks.
Why women naturally have wider hips than men
Bone Structure
During puberty, women’s bodies undergo significant changes due to the release of estrogen. This hormone not only stimulates breast development but also contributes to the widening of their hips. As the female pelvis expands, it creates a broader foundation for the buttocks, naturally giving them a wider and fuller appearance.
Why women tend to store fat in hips and butt
Men and women tend to distribute fat differently throughout their bodies due to differences in hormonal profiles and genetics. Women typically store a larger proportion of fat in the hip and thigh regions, which can contribute to a curvier appearance. This means that some women may naturally have a rounder and more prominent buttocks even without engaging in targeted exercise routines. The presence of estrogen in women plays a significant role in this fat distribution pattern, favoring the accumulation of adipose tissue in the lower body to create a more pronounced hourglass shape.
Women prioritize glute training for a shapelier butt
The gluteal muscles, or glutes, are the primary factor that determines the shape and fullness of the buttocks. Compared to men, women often place a greater emphasis on targeting and strengthening these muscles through exercise. A well-developed gluteal region contributes to a rounder and more appealing derriere, while underdeveloped glutes can lead to a flatter appearance. By focusing on training the glutes, individuals can work towards achieving a more curvaceous and attractive backside.
So, how can you enhance the curves and achieve your desired feminine butt, even if you’re biologically male? Let’s revisit the three factors we discussed earlier.
Unfortunately, there isn’t much that can be done about the first factor, which is the difference in pelvic structure. However, the second factor, fat distribution, can be influenced by hormones. If you’re undergoing hormone replacement therapy (HRT) or using natural herbs to modify your hormone levels, there’s a good chance you’ll notice an increase in fat storage around your hips, which will naturally give you a little more feminine butt.
Now, let’s focus on the third and most crucial aspect: your gluteal muscles!
Just like any other muscle group, targeted training can help your glutes grow, which in turn leads to a fuller, rounder buttocks. Your gluteal region consists of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is responsible for the roundness of your backside, while the gluteus medius and minimus contribute to its width. To achieve a more feminine butt, it’s essential to train all three muscles.
Although the gluteus maximus may be the easiest to target and yield the most visible progress, don’t underestimate the importance of the gluteus medius and minimus. By consistently training all three muscles, you can significantly enhance the femininity and overall appeal of your buttocks in the long run.
How to grow your glutes?
I know it can be tempting to try all those workouts and exercises you see online, promising a bubble butt in just a couple of weeks or even a noticeable difference within a week. But, I have to be honest with you – that’s not how it works. Yes, you can grow your buttocks and even achieve a bubble butt, but it will take more time and effort than those quick-fix solutions suggest.
From my personal experience, I’d recommend avoiding women’s workout routines, as they often focus equally on the legs and the buttocks. For many men, this approach might not be ideal, as it can be challenging to isolate the glutes without inadvertently training other muscles more intensely.
Since men tend to develop bulkier muscles than women, you might unintentionally end up with bodybuilder-like legs. Once that happens, even if your glutes have grown, it’s unlikely that anyone will notice a more feminine butt.
For the most effective muscle growth, I suggest incorporating weights into your training. Weighted exercises put greater strain on your muscles, which can stimulate more significant growth compared to workouts that don’t involve weights. Just remember to be patient and stay consistent – achieving a more feminine butt takes time, but it’s well worth the effort
With this in mind, I’ve curated a few product recommendations that could help on your journey to building a more feminine butt. Below, you’ll find links to a couple of weight sets – one lighter and one heavier – and a protective pad for performing hip thrusts comfortably and safely.
If you’re just starting out or want to dip your toes into weight training, the lighter weight set could be a perfect choice. However, if you’re serious about your glute growth and are willing to dedicate consistent time and effort to your training, I’d recommend the heavier set. While it may seem expensive initially, with consistent training, the lighter weights will soon become insufficient. Left is the small set on the right the big one.
And of course, don’t forget about your safety and comfort. The protective pad is a game-changer, especially for exercises like hip thrusts that can otherwise be uncomfortable. It can really make a difference in your training routine, allowing you to focus on your performance and not potential discomfort.
Lastly a resistance band set, for the gluteus medius and minimus.
Remember, patience and consistency are key, and the right equipment can significantly enhance your progress. Happy training!
Exercises
I’d like to share with you some exercises that I personally found effective in growing and shaping the glutes. Remember, consistency is key, so make sure to incorporate these exercises into your routine regularly.
Start with a warm-up to prepare your muscles and avoid injury. Some excellent warm-up exercises include sumo squats, donkey kicks with a resistance band and crab walks with a resistance band. I’ll provide detailed descriptions of these exercises at the end of this post.
Once you’re warmed up, it’s time for the main portion of your workout. For these exercises, you’ll need weights and resistance bands. Weighted exercises are particularly beneficial for glute growth. In my experience, the most effective exercises for targeting the glutes are sumo deadlifts, hip thrusts, and Bulgarian split squats.
To wrap up your workout, I recommend incorporating side-lying leg lifts with a resistance band and clamshells. Here’s a little tip for these exercises: train each side until you can’t complete another rep, then switch sides and repeat this process three times. It might feel like your muscles are on fire, but this approach will help you increase the growth of the gluteus medius and minimus, which will increase the width of your buttocks and achieve that coveted feminine shape.
Stay committed to your training, and you’ll see progress over time. Remember, patience and consistency are crucial for success!
Click here to get to the explanations
Workout Plan Suggestion
Before we dive into the exercises, I’d like to add a little disclaimer: everyone’s body is different, and what works for me might not work for you. However, I believe that this workout plan is a great all-rounder and can help you achieve a more feminine butt while being mindful of overtraining the legs. I’ve intentionally left out traditional squats from this routine for that reason, but if you feel inclined to include them, feel free to do so according to your personal preference and goals.
This workout plan is designed to be performed at home, requiring only minimal equipment – weights and resistance bands. It’s a personal approach that has worked for me and many others, and I hope it can help you as well. Always remember to listen to your body and adjust the exercises as needed to suit your individual needs and capabilities.
Now, let’s get started on this journey to a more feminine and shapely butt!
Warm-Up (10 minutes)
- Glute Bridge: 3 sets x 15 reps
- Donkey Kicks with a Resistance Band: 3 sets x 15 reps (each leg)
- Fire Hydrants with a Resistance Band: 3 sets x 15 reps (each leg)
Main Workout (20-35 minutes)
- Hip Thrusts with a Resistance Band: 3 sets x 12 reps
- Bulgarian Split Squats with Dumbbells (optional): 3 sets x 12 reps (each leg)
- Weighted Glute Bridge: 3 sets x 12 reps
- Single-Leg Romanian Deadlifts with Dumbbells: 3 sets x 12 reps (each leg)
- Superman Exercise: 3 sets x 12 reps
Side Glute Focus (10 minutes)
- Side-Lying Leg Lifts with a Resistance Band: 3 sets x 12 reps (each leg)
- Clamshells with a Resistance Band: 3 sets x 12 reps (each leg)
- Standing Lateral Leg Raises with a Resistance Band: 3 sets x 12 reps (each leg)
Gluteus Maximus Finisher (10 minutes)
- Elevated Glute Bridge: 3 sets x 12 reps
- Reverse Hyperextension (using a bench or sturdy surface): 3 sets x 12 reps
Cooldown and Stretch (5 minutes)
- Pigeon Pose: Hold for 30 seconds (each leg)
- Seated Forward Bend: Hold for 30 seconds
- Butterfly Stretch: Hold for 30 seconds
Total Workout Time: ~55 minutes
Workout Frequency: Perform this workout 2-3 times per week, allowing at least one day of rest between sessions to promote recovery and muscle growth.
Remember to maintain proper form throughout the entire workout and adjust the weights or resistance as needed to ensure a challenging but safe routine. Consistency and patience are key to achieving a more feminine butt, so stay committed and gradually increase the weights or resistance as you progress. Good luck!
Now before you jump into the exercises, I’d like to emphasize the importance of executing each movement correctly, not only for effectiveness but also for your safety. If you’re unsure about the proper form for any exercise, please take a moment to inform yourself before attempting it.
You can easily find detailed instructions and video demonstrations on YouTube, or simply click HERE to be directed to the descriptions provided below
The Optimal Weight for the Exercise
Determining your optimal weight for hypertrophy-focused training requires a bit of experimentation. The goal is to find a weight that challenges you but doesn’t compromise your form. Here’s a guideline to help you find the right weight for your exercises:
Choose a weight that allows you to complete 12 repetitions in a row, with the final rep being quite challenging. Maintain proper form throughout the entire set to ensure you’re targeting the desired muscles and not compensating with other muscle groups.
After completing the first set of 12 reps, take a one-minute break to rest. Then, perform two more sets of 12 repetitions, with a one-minute break between each set. Remember, it’s crucial to maintain good form during all three sets.
By following this approach, you’ll be able to identify the optimal weight for your hypertrophy training while ensuring the effectiveness and safety of your workouts.
Clothing Tips for a More Feminine Butt
Wearing the right clothes can significantly impact how people perceive your butt. In this regard, there are a few tips that can help enhance its appearance. It’s important to note that these suggestions won’t actually increase the size or promote growth, but they can provide an incredible visual boost when combined with your fitness gains. Here are some clothing ideas to help you achieve the desired look.
Padded Panties
One simple and effective way to instantly enhance your butt’s appearance is by wearing padded panties. These specially designed undergarments come with built-in padding that adds volume and shape to your buttocks, giving you a more voluptuous and feminine look.
Padded panties are available in various styles, materials, and thicknesses, making it easy for you to find the perfect pair to suit your needs and preferences.
Best of all, they can be worn with or without engaging in targeted workouts, so you can enjoy a more curvy and shapely rear end anytime you want. When choosing the right padded panties, ensure the padding is natural-looking and complements your body shape. This will help you achieve a more seamless and believable appearance.
Pants
When it comes to pants, the right choice can make a significant difference in accentuating your butt and creating a more feminine appearance. Here are some tips for selecting pants that will help you achieve a curvier look:
Butt-scrunching leggings: These leggings come with a unique scrunch detail on the back seam, which draws attention to your buttocks and creates the illusion of a rounder and fuller shape. They’re perfect for both casual and workout attire, allowing you to flaunt your curves with confidence.
High-waist jeans: High-waisted jeans are an excellent option for those looking to emphasize their butt. The high waist cinches your midsection, making your hips appear wider and your buttocks more pronounced. Opt for jeans with strategically placed back pockets, as they can visually enhance the size and shape of your butt. Additionally, choose jeans that fit snugly but not too tightly, as overly tight jeans can flatten your buttocks rather than accentuate them.
By selecting the right pants, you can create the appearance of a more feminine and curvy figure, even if you’re still working on your glute exercises. Remember, the key is to find pants that highlight your assets and make you feel comfortable and confident in your own skin.
Skirts
Skirts can be a fantastic option for showcasing your feminine butt, as they come in various styles that can help accentuate your curves. Here are some tips for choosing skirts that will enhance your buttocks and create a more feminine silhouette:
High-waisted, flared skirts: A high-waisted skirt that flares out from the waist can create the illusion of a more prominent and shapely butt. This style accentuates the narrowest part of your waist and then flows outward, emphasizing the curves of your hips and buttocks. Choose skirts made of sturdier materials, such as denim or structured cotton, to maintain the flared shape and provide better support for your curves.
Shorter skirts: Shorter skirts, especially those that fall at or above mid-thigh, draw the eye to your butt and legs, making your buttocks appear more prominent. Opt for A-line or skater-style skirts, as they flare out naturally and can help create a more balanced and curvy figure.
Experiment with different skirt styles to find the ones that best flatter your body shape and enhance your feminine butt. Remember to pair your skirts with appropriate tops, such as form-fitting or tucked-in options, to further emphasize your waist and create a more hourglass-like appearance.
High Heels
High heels can work wonders in enhancing your overall figure and making your butt appear more feminine. By altering your posture and creating a more arched back, high heels can lift and accentuate your buttocks. Here are some tips for choosing the right high heels to complement your curvy appearance:
Opt for heels with a reasonable height: While extremely high heels may create a dramatic effect, they can also be uncomfortable and difficult to walk in. Choose heels with a moderate height (2-4 inches) that provide a balance between comfort and style. This will ensure that you can confidently strut your stuff and showcase your curves.
Choose heels that elongate your legs: Pointed-toe heels and nude-colored heels can create the illusion of longer legs, which can help make your buttocks appear more lifted and shapely. Additionally, avoid shoes with ankle straps, as they can visually shorten your legs and make your butt look less pronounced.
Pair heels with the right clothing: To maximize the effect of high heels on your butt’s appearance, pair them with the right clothing items. High-waisted pants, skirts, or dresses can further emphasize your waist and create a more dramatic hourglass shape, while body-hugging clothing can showcase your curves in all the right places.
By incorporating high heels into your wardrobe and pairing them with the right clothing, you can significantly enhance the femininity and overall appeal of your buttocks. Just remember to practice walking in your heels to ensure you can confidently show off your curves with grace and poise.
Explanations
Bulgarian split squats with dumbbells
To perform Bulgarian split squats with dumbbells, follow these steps:
- Stand approximately 2 feet away from a bench or chair that is about knee height, with your feet hip-width apart. Hold a dumbbell in each hand at your sides.
- Place one foot behind you, resting it on the bench or chair. Keep the majority of your weight on your front leg.
- With your front leg supporting your weight and your back foot only providing balance, slowly lower your body by bending your front knee. Your back knee should come close to the ground without touching it.
- Push yourself back up to the starting position using the strength of your front leg. Complete your desired number of repetitions, then switch legs.
Butterfly Stretch
The butterfly stretch is a gentle and effective way to improve flexibility in your hips, inner thighs, and lower back, while also promoting relaxation. This stretch can be an excellent addition to your cool-down routine after a glute-focused workout. To perform the butterfly stretch, follow these steps:
- Sit on the floor with your back straight and shoulders relaxed. Make sure you have enough space around you to stretch your legs out.
- Bring the soles of your feet together, drawing them in towards your pelvis. The closer your heels are to your body, the deeper the stretch will be, but only go as far as you can comfortably manage.
- Hold onto your feet or ankles for support. Keep your knees bent and allow them to gently fall outward towards the floor.
- Maintaining an upright posture, gently press your knees down towards the floor using your elbows or hands. Do not force the stretch; go only as far as it feels comfortable, and make sure to breathe deeply and relax into the stretch.
- Hold the stretch for 20-30 seconds, or longer if desired. You should feel a gentle stretch in your hips, inner thighs, and lower back.
- To release the stretch, gently lift your knees back up and straighten your legs out in front of you.
Incorporating the butterfly stretch into your routine can help improve flexibility and range of motion, making it easier to perform glute-targeting exercises with proper form and preventing injuries. Remember to listen to your body and only stretch to the point of mild discomfort, not pain.
Clamshells with a Resistance Band
Clamshells with a resistance band are another effective exercise for targeting the side glutes. To perform clamshells with a resistance band, follow these steps:
- Lie on your side with your knees bent at a 90-degree angle and a resistance band looped just above your knees.
- Rest your head on your lower arm and place your top hand on your hip for balance.
- Keeping your feet together, lift your top knee as high as you can, opening your legs like a clamshell, while maintaining tension in the band.
- Slowly lower your knee back to the starting position.
- Complete your desired number of repetitions, then switch sides.
Clamshells with a resistance band effectively target the side glutes, helping to sculpt and strengthen your butt.
Crab walk
The crab walk is an effective warm-up exercise that targets the gluteus maximus and the side glutes. To perform the crab walk with a resistance band, follow these steps:
- Place the resistance band just above your knees.
- Lower yourself into a squat position, bending your knees to a 90-degree angle (or as far as you can comfortably go if a 90-degree angle is too challenging).
- Shift your weight to your right foot and step your left foot out to the side as far as you can without changing the angle of your knees. You’ll feel the resistance from the band activating your glutes.
- Now, shift your weight to your left foot and bring your right foot in, placing it next to your left foot. You should return to your starting squat position.
- Repeat the process, this time stepping out to the right side first, then bringing your left foot in to meet the right foot.
Throughout the exercise, maintain the angle of your knees and stay in a squat position. The crab walk is a fantastic way to warm up the gluteus maximus while also targeting the side glutes, preparing your muscles for the main workout ahead.
Donkey Kicks with Resistance Band
Donkey kicks with a resistance band effectively target the gluteus maximus, leading to a fuller and rounder butt. To perform this exercise, follow these steps:
- Place a resistance band around your ankles and get on all fours with your hands shoulder-width apart and knees hip-width apart.
- Keeping your right knee bent at a 90-degree angle, lift your right foot towards the ceiling until your thigh is parallel to the ground.
- Slowly lower your right foot back to the starting position without touching the ground.
- Complete your desired number of repetitions, then switch legs.
- Remember to maintain proper form and focus on engaging the gluteal muscles throughout the movement.
Elevated Glute Bridge
Elevated glute bridges are an excellent exercise for targeting the glutes and hamstrings. To perform an elevated glute bridge, follow these steps:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your feet on an elevated surface, such as a bench, step, or sturdy platform, ensuring your feet are hip-width apart.
- Engage your core and squeeze your glutes to lift your hips off the ground, creating a straight line from your knees to your shoulders.
- Hold the top position for a moment, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
By maintaining proper form and engaging the gluteal muscles throughout the movement, elevated glute bridges can be a powerful exercise to incorporate into your glute-focused workout routine.
Fire hydrant with resistance band
The fire hydrant exercise with a resistance band is an excellent way to target the side glutes. To perform this exercise, follow these steps:
- Place a resistance band just above your knees.
- Get down on your hands and knees, with your hands positioned directly under your shoulders and your knees under your hips.
- Keeping your knee bent at a 90-degree angle, lift your right leg out to the side as high as you can without compromising your form. Keep your core engaged and maintain a neutral spine.
- Lower your right leg back down to the starting position, then repeat the movement for the desired number of repetitions.
- Switch to your left leg and perform the same number of repetitions.
Hip thrust
The hip thrust is widely regarded as one of the most effective exercises for targeting the glutes and i agree. This exercise is the best if you want to grow a feminine butt. To perform a hip thrust with a barbell, follow these steps:
- Prepare a barbell with weights and a bench that is around 14-20 inches high. Use a protection pad on the barbell for added comfort.
- Sit on the floor with your knees bent and feet slightly wider than hip-width apart, toes turned outward at a slight angle (less than 45 degrees). Position your upper back against the edge of the bench.
- Place the barbell across your hips, holding onto it to keep it stable.
- Squeeze your glutes and press the bar straight up, extending your hips until they align with your shoulders and knees. Aim for a 90-degree angle at your knees for optimal glute activation. Keep your chin tucked into your chest to avoid arching your back.
- Slowly lower your hips back down, stopping just before they touch the ground, then repeat the movement.
Though it may feel awkward at first, the hip thrust is a powerful exercise for building strong, well-defined glutes. With practice, you’ll become more comfortable with the movement and see great results.
Glute Bridge
The glute bridge is an excellent exercise for targeting the glutes without putting unnecessary strain on the lower back. To perform a glute bridge, follow these steps:
- Lie on your back with your knees bent and feet flat on the floor, positioned hip-width apart.
- Place your arms by your sides, palms facing down.
- Squeeze your glutes and lift your hips off the ground, pressing through your heels until your hips, knees, and shoulders form a straight line.
- Hold the top position for a second, then slowly lower your hips back to the ground.
- Repeat the movement, focusing on proper form and engaging the glutes throughout the exercise.
Pigeon Pose
Pigeon Pose is a yoga stretch that targets the glutes, hips, and lower back. It can help improve flexibility and provide relief from tight muscles. To perform Pigeon Pose, follow these steps:
- Begin in a plank position with your hands shoulder-width apart and your feet hip-width apart.
- Bring your right knee forward, placing it behind your right wrist. Your right foot should be positioned close to your left wrist.
- Slide your left leg back, straightening it behind you and lowering your hips toward the floor. Keep the top of your left foot pressed into the ground.
- Square your hips, ensuring they are parallel to the floor. You should feel a deep stretch in your right glute and hip.
- Hold the pose for 30 seconds to 1 minute, then carefully switch sides and repeat the stretch with your left leg forward.
- As you become more comfortable with the pose, you can lower your upper body onto your forearms or even extend your arms forward and rest your forehead on the floor for a deeper stretch.
Reverse Hyperextension
Reverse hyperextensions are an effective exercise for targeting the glutes, hamstrings, and lower back. When performed correctly, they can help strengthen your posterior chain and contribute to a more shapely and feminine butt. To perform a reverse hyperextension using a bench or sturdy surface, follow these steps:
- Position yourself face down on a bench or sturdy surface so that your hips are at the edge of the bench, with your legs hanging off the end. Make sure the surface is secure and can support your body weight.
- Hold onto the sides of the bench or another stable anchor point for support. Keep your head in a neutral position, looking down at the floor.
- Begin with your legs straight and feet together, hanging down toward the floor.
- Engage your glutes and core, and slowly lift your legs upward, keeping them straight and maintaining control throughout the movement. Try to avoid swinging or using momentum.
- Raise your legs until they are parallel to the floor, or as high as you can comfortably go while maintaining proper form. At the top of the movement, squeeze your glutes to maximize muscle activation.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
By focusing on proper form and engaging the gluteal muscles throughout the movement, reverse hyperextensions can be a valuable addition to your glute-focused workout routine.
Seated Forward Bend
The Seated Forward Bend is a calming stretch that targets the hamstrings, glutes, and lower back. To perform a Seated Forward Bend, follow these steps:
- Sit on the floor with your legs extended straight in front of you.
- Flex your feet, keeping them together and pointing your toes up toward the ceiling.
- Sit up tall, lengthening your spine and engaging your core.
- Inhale and reach your arms overhead, then exhale and fold forward from your hips, reaching for your feet, ankles, or shins, depending on your flexibility.
- Keep your back straight and avoid rounding your shoulders as you fold forward. Hold the stretch for 30 seconds to 1 minute, breathing deeply and relaxing into the pose.
- To come out of the stretch, inhale and slowly lift your upper body back up to a seated position.
Side-Lying Leg Lifts with a Resistance Band
Side-lying leg lifts with a resistance band are an excellent exercise for targeting the side glutes (gluteus medius and minimus). To perform side-lying leg lifts with a resistance band, follow these steps:
- Lie on your side with your legs straight and a resistance band looped around your ankles.
- Rest your head on your lower arm and place your top hand on your hip for balance.
- Keeping your toes pointed forward, lift your top leg upward as high as you can, feeling the resistance from the band.
- Slowly lower your leg back to the starting position.
- Complete your desired number of repetitions, then switch sides.
By maintaining proper form and engaging the side glutes throughout the movement, side-lying leg lifts with a resistance band can help shape and strengthen your buttocks.
Single-Leg Romanian Deadlifts with Dumbbells
Single-leg Romanian deadlifts with dumbbells are an excellent exercise for targeting the glutes while also challenging your balance and stability. To perform a single-leg Romanian deadlift with dumbbells, follow these steps:
- Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your thighs.
- Shift your weight onto one foot, keeping a slight bend in the supporting knee.
- Slowly hinge at the hips, lowering the dumbbells toward the floor while extending your non-weight-bearing leg straight behind you. Keep your back straight and core engaged throughout the movement.
- Lower your torso and lifted leg until they are parallel to the floor, or as far as you can comfortably go while maintaining proper form.
- Squeeze your glutes to lift your torso back up to the starting position while bringing your extended leg back to the floor.
- Complete your desired number of repetitions, then switch legs.
By focusing on maintaining proper form and engaging the gluteal muscles throughout the movement, single-leg Romanian deadlifts with dumbbells can be an effective addition to your glute-focused workout routine.
Standing Lateral Leg Raises with a Resistance Band
Standing lateral leg raises with a resistance band are a fantastic way to target the side glutes and improve hip stability. To perform this exercise, follow these steps:
- Place a resistance band just above your knees or around your ankles, depending on your comfort level and desired intensity.
- Stand with your feet hip-width apart, with a slight bend in your knees, and engage your core.
- Shift your weight onto one foot, maintaining your balance and keeping your supporting knee slightly bent.
- Slowly raise the other leg out to the side, while keeping your toes pointing forward and maintaining tension on the resistance band.
- Lower the leg back down to the starting position, maintaining control and resisting the pull of the band.
- Complete your desired number of repetitions, then switch legs.
By focusing on proper form and engaging the side glute muscles throughout the movement, standing lateral leg raises with a resistance band can be an effective addition to your glute-focused workout routine.
Sumo deadlift
The sumo deadlift is a variation of the traditional deadlift that places a greater emphasis on the glutes. To perform a sumo deadlift, follow these steps:
- Stand with your feet wider than shoulder-width apart, similar to the sumo squat stance.
- Angle your feet outward at approximately 45 degrees.
- Bend at your hips and knees to lower your body and grasp the barbell with both hands. Make sure your hands are positioned inside your knees.
- Keeping your back straight and core engaged, lift the weight by straightening your hips and knees. Avoid rounding your back to prevent injury.
- As you reach the standing position, squeeze your glutes for maximum muscle activation.
- Lower the weight back to the ground by bending your hips and knees, maintaining a straight back throughout the movement.
Remember to always prioritize proper form when deadlifting to protect your lower back and ensure the exercise effectively targets your glutes.
Sumo squats
Sumo squats are a variation of traditional squats, designed to place a greater emphasis on the glutes. To perform a sumo squat, follow these steps:
- Stand with your feet wider than shoulder-width apart, positioning them so that your knees align with your shoulders when bent.
- Angle your feet outward at approximately 45 degrees, instead of pointing them straight ahead as in a regular squat.
- Lower your body by bending your knees and pushing your hips back, as if you’re sitting in an imaginary chair. Keep your chest upright and your core engaged.
- Push through your heels to rise back up to a standing position. At the top of the movement, squeeze your glutes as hard as you can before descending into the next rep.
This wider stance and outward foot position increases glute activation compared to traditional squats, making sumo squats an excellent exercise for targeting the buttocks. Remember to maintain proper form throughout the movement to maximize results and minimize the risk of injury.
Superman
The superman exercise is a bodyweight movement that targets the glutes, lower back, and upper back muscles. To perform a superman, follow these steps:
- Lie face down on a mat or comfortable surface with your arms extended above your head and legs straight.
- Keep your neck in a neutral position, looking down at the floor.
- Simultaneously lift your arms, chest, and legs off the ground, squeezing your glutes and lower back muscles as you do so. Your body should resemble the shape of the letter “U” from the side.
- Hold this position for a few seconds, then slowly lower your arms, chest, and legs back down to the starting position.
- Repeat for the desired number of repetitions.
The superman exercise helps strengthen the glutes and lower back, improving overall posterior chain stability and function. By consistently including this exercise in your routine, you can help support your glute-focused workouts and improve your overall muscular balance.