Some people gotta lot of butt and others somehow are stuck with a flattocks. But with a little work, you can throw away the brochure for ass implants and turn your low carb booty into weapons of ass destruction. Even as little as a few days a week of these below booty exercises can turn your flat pancake into an onion booty, apple bottom, rump roast or your glorious rotundness.
Top 5 Booty Building Exercises
5.) The Straight Deadlift
This exercise can be done with either a barbell or dumbbell. Grab the barbell or dumbbell with an overhand grip hanging the weight at your waist while you are standing straight up, knees slightly bent and legs shoulder-width apart. Bend at the waist, not at the knees, and lower the weight towards your feet while keeping your back straight. Lower the weight as close to the ground as you can without straining yourself. Bring the weight back up until in the same movement until you are back to the starting position. If you have lower back issues use no to very low weights.
4.) Good Mornings
Good Mornings are also a great exercise to strengthen your lower back and round out your rear. Lay the bar across your shoulders. Bend slowly at the waist with your back straight til your upper body is parallel to the ground. Once parallel return to starting position.
3.) The Pistol Squat
Pistol squat is a great exercise and only takes body weight. To do the pistol squat, squat down on both legs but when you reach the bottom extend one leg straight and hold the position for 5-10 seconds. Eventually, you can do the entire exercise with a single leg.
2) The Barbell Squat
This is a traditional Olympic lift and is probably the best all-around leg and butt exercise. You should be able to do a squat with no weight at least ten times before you progress to a barbell squat. To perform a barbell squat, like a no weight squat, with your feet shoulder width, back straight and shoulder up bend at the knees and hips while keeping your back straight. Go down until your knees are at a 90 degree angle and then go back to starting position.
1.) The Barbell Lung
The barbell lunge is a simple exercise with the biggest difference than the standing lunge is you continue to move forward on the lunge. With the barbell on your back, take a large step forward, lowering to the floor while not allowing your knee to go over your foot. Then push yourself forward. Stand and take a step with the other leg.