Chances are, at some point, you've taken to doing squats in your room with the hopes of getting a bigger bum to rival Beyonce. You may even have gone to a gym class that promises to build the pert, round bum of your dreams - but there's a good chance you've made some mistakes along the way. And you wouldn't be alone; almost everyone could use a helping hand when trying to get a bigger bum. But even if you don't have the cash to invest in a personal trainer , there are some issues you can easily correct, with a little helping hand. David Wiener, Training Specialist at leading fitness app Freeletics , spoke with Cosmopolitan UK about the mistakes everyone makes when trying to perk up those bum muscles - and explained how to resolve them:. Well, this one sounds kind of obvious - but you can't just go all-in and assume you've got your technique just right. Do you know how hard it is to get a perfect squat?
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Why are strong glutes important?
Last Updated: January 28, References Approved. This article was co-authored by Danny Gordon. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. There are 18 references cited in this article, which can be found at the bottom of the page.
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Strong glutes are more than just about aesthetics. Building muscle in your hips, glutes and quads improves your stability and power as a runner, as well as in other sports. This improves your performance and reduces your risk of injury. With these 15 bodyweight exercises you can create your own butt workout at home for a stronger, bigger butt. Great starting exercise — the Bridge will not only work your glutes but also your back and abs. Working on core stabilization and glute strength might even help relieve some back pain. Add a resistance band around your knees to make the exercise harder or choose other variations below. Make sure to check these exercise mistakes before your start. Lie on your back. Bend your knees and lift your hips up until your body forms a straight line from knees to head.
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Your backside boasts the largest muscle group in your body — your glutes. Known for their power and strength, your glutes actually consist of three separate muscles — the gluteus maximus , gluteus medius, and gluteus minimus. Like most other body parts, though, glutes can vary in their shape and tone. Ready to add some mass to your backside? You can perform the following butt-boosting exercises in one workout, or you can add them to a lower body or full body routine at least 2 days per week. Start out slowly with just one set of each exercise. As the exercises get easier to do, you can work up to two or three sets of each. Safe for beginners, the glute bridge isolates and strengthens your glute muscles, hamstrings, and core while also improving stability in your hips.
