Glute Workout: What Exercise Give You a Bigger Bum?

Building a bigger and more sculpted bum involves a combination of targeted exercises that specifically engage the gluteal muscles, along with a well-rounded fitness routine and proper nutrition. Here are some effective exercises that can contribute to developing a fuller and more shapely bum:

1. Barbell Hip Thrusts:

Execution:
- Sit on the ground with your upper back against a bench and a barbell across your hips.
- Plant your feet firmly on the ground, hip-width apart.
- Lift your hips toward the ceiling, squeezing your glutes at the top.
- Lower your hips back down without touching the ground.
Tip: Use a challenging weight and focus on squeezing your glutes at the top of the movement.

2. Lunges:

Execution:
- Stand with feet hip-width apart.
- Take a step forward with one leg, lowering your body until both knees are bent at a 90-degree angle.
- Push off the front foot to return to the starting position.
Tip: Lunges target the glutes and can be performed in various variations, including walking lunges or stationary lunges.

3. Squats:

Execution:
- Stand with feet shoulder-width apart.
- Lower your body by bending your knees while keeping your back straight.
- Push through your heels to return to the starting position.
Tip: Squats engage the glutes and can be modified with variations like sumo squats or goblet squats.

4. Deadlifts:

Execution:
- Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs.
- Hinge at your hips, lowering the weight down while keeping your back straight.
- Squeeze your glutes at the top of the movement as you stand up.
Tip: Deadlifts target the posterior chain, including the glutes and hamstrings.

5. Glute Bridges:

Execution:
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips toward the ceiling, squeezing your glutes at the top.
- Lower your hips back down without touching the ground.
Tip: Glute bridges isolate and activate the glutes effectively. Focus on a full range of motion.

6. Cable Pull-Throughs:

Execution:
- Attach a rope to a cable machine at the lowest setting.
- Stand facing away, grab the rope between your legs, and hinge at your hips.
- Thrust your hips forward, squeezing your glutes at the top.
Tip: Cable pull-throughs target the glutes while providing constant tension.

7. Box Jumps:

Execution:
- Stand in front of a sturdy box or platform.
- Jump onto the box, landing with both feet and fully extending your hips.
- Step back down and repeat.
Tip: Box jumps are a plyometric exercise that engages the glutes and improves lower body power.

8. Curtsy Lunges:

Execution:
- Stand with feet hip-width apart.
- Step one foot diagonally behind the other, bending both knees.
- Return to the starting position and repeat on the other side.
Tip: Curtsy lunges target the glutes from a different angle.

Nutrition:

Remember that proper nutrition is crucial for muscle growth. Ensure you're consuming enough protein, healthy fats, and overall balanced nutrients to support your fitness goals.