Butt Exercises for Building Head-Turning Glutes

It turns out women are not the only ones obsessed with having the perfect glutes (buttocks). Men are too! According to Huffington post and Cosmopolitan, men find the butt being one of the most desired and attractive body parts in a women. Further more, based on their online surveys, men said woman’s butt turns them on the most. To create more desirable backside, here are 6 best and only butt exercises you’ll ever need to shape a perfectly lifted butt men can’t resist.

Surprisingly, science and evidenced base studies revealed one exercise beat and ranked higher than the gluteal workout staple, squats! Read more to find out which one.

Squats

Squats are often referred to as the best glute building exercise by many fitness experts. The American Council on Exercise (ACE), a leading fitness educational institution conducted a gluteal exercise study comparing 8 movements’ muscle recruitment patterns and confirmed the claims of the experts. squat-proper-form

In the ACE study, lead researcher John Porcadi, Ph.D found when traditional squat with performed with the knees going beyond 90 degree angle, it showed the highest gluteus maximus muscle activation.

While different exercises are proven to have varying effectiveness, as proven in the case above, how you perform the exercise also dictates how well you work the target muscles.

For best results, always perform squat with proper form and see the ACSM squat safety guide for proper squatting techniques. If you are unable to squat due to “weak knees” and “lower back”, consider performing other glute exercises such as glute bridges and quadruped leg lifts that place less pressure on your knees and back.

Lunges

Whether it’s walking lunges, forward lunges, or weighted lunges, lunges are great for strengthening legs, glutes, quads (thighs) and most importantly shaping and lifting your butt.

According to Jon Erick Kawamoto, CSCS fitness expert, lunges provide more than lower body muscle activation. On running.competitor.com, a leading runner’s resource site, he describes, lunges work and improve balance (in the frontal plane) as well as strengthening weak hip stabilizers (gluteus medius) and mobility. He adds, another great benefit of doing lunges is asymmetrical balance between the legs. This asymmetrical balance is something that’s often under trained in many bilateral exercises such as squats and deadlifts. Those two feet exercises tend to further strengthen the dominant leg, while weaker leg gets neglected and under trained. This unbalanced training between two legs happens because in bilateral exercises, dominant leg tends to take over the work of a weaker leg.weighted lunges

This unequal weight distribution was evidenced in Arizona State University’s study Influence of Weight Distribution Asymmetry on the Biomechanics of a Barbell Back Squat, which examined the possible asymmetrical movements in bilateral exercises.

This unequal load distribution can lead to muscular imbalance and injuries over time. Kimitake Sato and Gary Heise, lead researchers of the study voice the importance of correcting weight distribution asymmetry and recommend utilization of single-leg exercises with both stable and unstable surfaces.

Single-leg exercises, also known as unilateral exercises including lunges, one-legged squats, one-legged deadlifts contrarily train for the asymmetrical balance by working each leg independently. This allows weaker leg to build equal strength as the dominant leg and helps create the asymmetrical balance.

Tips: Ensure that both of your knees are bent at 90° angle and chest lifted throughout the exercise.

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