The number one question that I get from female friends and clients is how to get a bigger butt/legs. All women want the perfect thighs and butt because nothing is sexier than the thighs and gluteus maximus built to perfection.
The butt is the area most women are anxious to increase in size. It is also perhaps the only part of the body where women are happy to get larger muscles. Here are four steps to help you get the butt you’ve always dreamed of.
Know Your Butt
It’s important to understand the different muscles in your butt.
Gluteus Maximus: The largest muscle group in the human body. It is the major part of your butt.The gluteus maximus’ main function is to allow you to spread your legs, for them to be able to turn and extend.
Gluteus Medius: This muscle which kind of resembles a pork chop, is positioned near the outer section of the pelvis. Its main purpose is to maintain stability in your pelvis whenever you are walking or if you lose your balance.
Without this stabilizer muscle we would stagger about like an incorrigible drunk all day long.
Gluteus Minimus: This muscle as implied by the name is the smallest of all three muscles. It is located immediately beneath the gluteus medius and its purpose is to help the gluteus medius to keep you properly balanced.
These three glute muscles have a significant role in our overall strength, conditioning and most importantly wellness.
Eating Your Way to a Bigger Butt With Protein
Protein is vital for muscle growth and recovery when doing butt workouts.
Protein consists of 8 essential amino acids and also 14 non-essential amino acids. These amino acids are needed to make our muscles grow. Without adequate protein, you can do all these exercises plus much more and not get a round butt.
I would recommend eating about or more than your body’s weight in grams of protein. If, for instance, you weigh 130 pounds, try to eat 130 grams of protein each day.
Activating Your Glutes To Grow Bigger
Many movements that are usually done at the gym are actually great butt workouts. However, they are only effective if you know how to really activate your glutes during the exercises. Exercises such as lunges, hip trusts, step ups and squats all have the ability to get your glutes burning. These exercises will help you to totally activate your glute muscles.
This is the first critical step in learning how to grow a bigger butt. Your objective is to feel as if your butt is on fire while you perform them.
Building size in your legs and butt is possible if you consistently participate in weight training workouts that are designed to increase muscle mass. A workout that builds muscular size features a higher number of exercises, which is intended to leave your muscles completely overloaded by the time you’re finished with your workout. As long as you give your muscles enough time to recover, they’ll increase in size as they heal. There are numerous compound weight training exercises that are effective at simultaneously targeting your glutes, quadriceps, hamstrings and calves. There are also single joint exercises which isolate these muscle groups.
Fit in two legs and butt workouts into your weekly routine. Spread the workouts out throughout the week so that your muscles get two days off in between. An appropriate schedule would consist of working out on Tuesdays and Fridays. You could do compound movements one session, and single joint (leg curls, leg extensions, calf raises) another day, or you could go heavier one day. Or you could do similar workouts each day. On my first leg day I focus on exercises that target my glutes and hamstrings, on the second leg day I focus on quads and calves.
If you want to get a curvy body the natural way, it is definitely attainable.
Two things are critical: exercise and a good diet
Without a good diet, you will not be able to build muscle. Without exercise, you will not see results, and moreover, you may start putting on weight.
What Are The Best Exercises For Thighs And Butt?
The Barbell Full Squat:
This exercise will allow us to use heavy weight, complete control, and stimulate everything below our waist.
Walking Barbell Lunges:
I don’t see many doing this exercise in my gym. They may be challenging and most hated exercises for this reason, but I believe it greatly stimulates and builds your gluteus maximus, quadriceps and hamstrings.
Leg Extensions and Leg Curls:
They are great for warming up, super setting, warming down or building mass and density. These exercises of course stimulate just the hamstrings (leg curls) and quads (leg extensions) so they are great isolation movements.
Straight-legged Deadlift:
What people do not realize is that this exercise is much better than leg curls because it will allow much more opportunity for mass building. You can use more weight, a greater range of motion, and it’s actually hard to cheat once you learn how to perform the exercise.
The Step Up:
The same idea as a walking lunge, although this time you are simply stepping up onto a box or flat bench. This will utilize many muscles and really allow you stretch your glutes on the way up. If a flat bench is too low for you, simply put a large 45-pound weight plate under each end of the bench legs to elevate it a bit.
Hip Trusts:
If you want to transform your backside, your weapon of choice should be the hip thrust.
The hip thrust might be intimidating or embarrassing at first, but professional athletes and physique competitors are using it to strengthen their glutes and build their strength, speed, and power.
And those are the best ways to develop your legs and glutes. There are ton of more exercises that you can do but I just covered the MAJOR exercises to properly train your thighs and glutes.
Featured image via Unsplash
