Glute Workout: 6 Ways To Build Your Perfect Booty

Last Updated on January 7, 2021

One of Sara’s favorite exercises to correct this imbalance is the glute bridge. To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders.

Focus on using only your glute muscles to do the work. If you need a bigger challenge, put a weight plate or loaded barbell on your hips for extra resistance.

Once you add glute muscle, the next step, of course, is to bring it all into sharp “bootylicious” relief. “The goal is to lose fat while maintaining my hard-earned muscle,” Solomon says. “I supplement my intermittent fasting regimen with BSN AminoX BCAAs and BSN’s brand new product, ISOBURN, a fat-burning protein powder. During my morning fasted training, I consume one scoop of Grape AminoX both pre- and intra-workout. I consume one scoop of AminoX immediately post workout, then every two hours post workout until I break my fast to stimulate muscle protein synthesis and halt muscle breakdown. I break my fast with ISOBURN 100% Whey Protein Isolate, but not immediately post workout because this is my window of opportunity to burn fat.”

Because this exercise puts your body in an unbalanced position, you’ll have to recruit often-untapped muscle fibers in order to maintain balance. This added challenge will get even the most stubborn glutes to grow.

Single-leg squats are often overlooked, but they’re one of the most challenging and most effective lower-body movements around. Many people won’t be able to do one right off the bat. Hold a weight in front of you for counterbalance, grab a wall for help, or put a thin plate under your heel.

The split squat is an excellent butt-building move. When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your center of balance will instantly move slightly backward and will better activate your glutes.