Buns of Steel
Here are my top 5 exercises for building buns of steel that you can do at home or at the gym, and with nothing more than your bodyweight or a set of dumbbells. You’ll build your butt fast with these moves. No wasting time. Do 1 circuit every other day, doing 10 repetitions for each exercise. Don’t rest between exercises.
1 – Squats
Stand with your feet shoulder width apart. Keep your chest up, push your hips back, and squat to parallel. Squeeze your butt and push back up to the start position.
2 – Split Squats
Take a step forward with one leg, bend the front knee, and keep your torso upright. Keep your front foot flat on the floor, but rise up onto the ball of your back foot. Drop your hips straight down and push through the front leg to return to the standing position. Stay in the “split” position for the entire exercise.
3 – Forward Lunges
Take a step forward with one leg, bend the front knee, and keep your torso upright. Keep your front foot flat on the floor, but rise up onto the ball of your back foot. Drop your hips straight down and push through the front leg to return to the start position where both feet are together again.
4 – Step-ups
Stand in front of a bench. Place one foot on the bench. Use that leg to pull yourself up onto the bench. Slowly lower yourself back to the floor.
5 – 1-Leg Hip Extensions
Lie on the ground with your knees bent. Point one leg straight up in the air. Squeeze your butt on the opposite side, and bridge your hips up to the ceiling so that your body is in a straight line. Slowly lower your hips back down, keeping them one inch off the ground at the bottom position.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
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How To Build A Better Butt
No matter if you are a guy or gal, you want exercise to help you build a better butt.
I remember when I first realized how much women cared about guy’s butts. I was in University, working as a trainer, and heard through the “grapevine” that one of the trainers thought I had a great butt.
My first reaction was, “Huh? Girls care about guy’s butts? And here I’ve been wasting my time on my arms and pecs”. So after getting over that shock, my next thought was, “Hmm, so what am I doing right? And how can I keep this information all to myself so no other guys knows about it!”
So I went through my workouts, analyzing each leg exercise for maximum “butt boosting”, and came up with a list of 5 exercises that are essential to building a better butt, especially someone who wants a more athletic type of workout and body.
After all, I trained “athletically”, not with bulking bodybuilding type workouts. And as the trainer who designed workouts for the female basketball team, I could “see” that those workouts were building better butts for girls as well!
And no, these workouts don’t involve any stupid machines like the “butt blaster” or the machine that looks like it should only be found in an OB-GY clinic.
The exercises are going to be working the glutes and they will all be done standing up. The first exercise is the squat, using a slightly wider than normal stance – as that allows you to push your hips back more which helps you work the back of your legs more when you squat. Push your hips back, squatting down, squeeze your glutes and come back up.
Next is a split squat, one foot forward one foot back. Drop your hips straight down and then squeeze the glute and quad to come back up.
Next is the reverse lunge, step back, drop hips down and squeeze glutes to come back up to the start position.
Next is the step up, stand far back from the bench, and step onto the bench, drive through your heel to use the back of your leg to raise you up, come own slowly.
Last perform a Bulgarian split squat, perform a regular split squat with your back foot elevated. Drop your hips down and tighten your glutes to bring yourself back up.
Do 2-3 exercises twice per week. Do 1-3 sets of 8-12 reps. Lose fat, build muscle, and you’re set.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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