Building a strong booty isn’t just about looking good. Our glutes are an important muscle set that help with overall strength and performance.
Some of the benefits of strong glutes include:
Reduction in injuries (especially knee and back), a stronger more supported back, increased speed and endurance, hip mobility and improved posture.
With all of these big benefits, we wanted to get the lowdown on the key moves we should be mastering and adding into our routines. We spoke to Adala Bolto from ZADI training who has come up with the most effective moves you can do to help sculpt the perfect booty – just in time for Summer!
These are some of the foundation exercises that help strengthen your glutes. If you master them, they will help you with a variety of other moves of your everyday living, so you can start to move more efficiently at any age! They’ll also add variety to your workouts with less risk of injury or bad form.
It goes without saying, squats are gains. They are one of the most effective ways to sculpt a booty. To ensure you are doing these right, make sure you’re knees are in line with your feet when you bend and really try to engage the glutes on every bend. To add more resistance to this exericses, try using a booty band around your thighs or holding a dumbbell. You should aim to squat, 30+ times to see results.
Walking lunges are arguably the most effective lower body exercise on the planet. They not only develope glutes but also enhance hamstrings, quads, and calves. Once you master the walking lunge, add weights to increase intensity and to avoid plateau.
The glute bridge is a great exercise for toning the glutes. And after years of observing, I can honestly say I’ve never heard any girls complaining about doing a glute bridge. You just know it’s doing its job tightening those imports assets! And it’s not only toning your gluteus, it’s a great core and back workout as well as targeting hamstrings and adductors.
Box jumps are a must if you want to accelerate your booty gains! Plyometric exercise require powerful explosive movements from your legs and glutes. The muscle contractions when landing on and off the box makes your muscles work harder and adds a different dimension to your booty and legs training, whilst also being a very effective fat burning exercise.
Donkey kicks are a fave! They promote gluten activation which a lot of us lack and target the part of your glutes that other compound exercises like squats can miss. Again, you can feel this one working as you are performing the move which does give you that extra motivation. To add more intensity, loop a booty band around both thighs and perform as per the usual bit with an extra intensity kick for greater and faster gains.
Inspired to work that bootay? Try these workouts:
- ????Beach Booty Burner with Lorna and the Tone It Up Girls! ????
- Mat Booty Workout with Bailey Brown
- Booty Burner with Lilly Sabri