Are you plagued by flat booty syndrome? Have you spent hours in the squat rack trying to get the big muscle bubble butt? If you suffer from one of these afflictions, working super hard to grow that stubborn butt, yet failing, we've got a few exercises for you to try that will be sure to bring up those lagging glutes.Frog PumpsOk, we know it sounds weird, but we promise it's not. The Frog Pump is a modified version of the hip bridge. What you'll do is lie flat down on your back and bend your knees so that the bottoms of your feet are touching each other. Then using your glutes, you'll lift up your pelvis towards the sky. This exercise helps train the glute muscles to fire which is extremely important for growth and strength. Shoot for 4 sets of 8.
Kettlebell DeadliftThis is a great alternative to the traditional deadlift where muscles like your lower back and hamstrings can take over and exclude the glutes. The Kettlebell will allow you to truly focus on using the glutes to drive the weight through the hip hinge motion. Focus on squeezing the glutes together throughout the whole movement. You'll soon find that a little bit of weight goes a long way. Shoot for 4 sets of 8.
Step UpsYou see people all the time on the Step Machine, sweating away trying to get that picturesque hind end. While they're not entirely right, they're not entirely wrong and we can take a lesson from them. The gluteus maximus is a major hip extensor. What does that mean? Stand up, squeeze your glutes and watch your pelvis come forward. Now step up on to something and stand straight up, squeezing the glute. Your pelvis moved forward, didn't it? Yes. Grab a pair of dumbbells and a bench, squeeze the glutes all the way through the motion. Shoot for 4 sets of 12.