Great Buttocks Workout, Hips, Legs & Strong Curves

Your backside boasts the largest muscle groupTrusted Source 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.
Not only do these muscles help you walk, sit, run, and jump, but theyre also famous for their curvaceous appearance.
Like most other body parts, though, glutes can vary in their shape and tone.
And if your glutes arent as big as youd like, there are ways to help boost the size of these muscles.
Lets get into the strategies you can use to kick your rear into gear to achieve the bigger, firmer booty you want.
If a shapelier booty and hips are your goal, know that its possible with hard work and consistency.
You wont get it overnight, but you can tone your hips and derriere over time, shedding fat and achieving a firmer, rounder look.
Then, pick five of the exercises below and complete them three times a week.
Make sure you hit each at least once in a weeks rotation.
Be sure to rest 30 seconds to 1 minute in between sets, too.
One common misconception when it comes to getting a bigger butt is that you should be doing squats every time you work your lower body.
The truth is, squats are a quad-dominant exercise, meaning that the quadriceps are the main muscles worked with the glutes getting worked secondary.
If you're trying to get a bigger butt, you're going to have focus on building your glute muscles and do exercises that target the glutes like hip thrusts and lunges.
You'll also more than likely have to eat in a caloric surplus to help you build and maintain your muscle mass.
To help you get started, we've rounded up some of the best exercises you can do to improve your glute strength, and as a result, get a bigger butt.
This is not your run-of-the-mill fitness book.
Developed by world-renowned gluteal expert Bret Contreras, Strong Curves offers an extensive fitness and nutrition guide for women seeking to improve their physique, function, strength, and mobility.
Strong Curves: A Woman's Guide to Building a Better Butt and Body
Contreras spent the last eighteen years researching and field-testing the best methods for building better butts and shapelier bodies.
In Strong Curves, he offers the programs that have proven effective time and time again with his clients, allowing you to develop lean muscle, rounded glutes, and greater confidence.
Exercises to Build Perfect Glutes
Do you struggle to build your glute muscles for a perfect butt?
Tired of fad workouts that make promises they cant deliver?
Do you want expert guidance and exercises that really work?
Discover simple, yet effective exercises that build strong glutes
Learn how to build strength and muscle mass for a perfect butt
Develop healthy weight training habits that will build your ideal butt
Maximise your performance and minimize your risk of injury
Heres What You Get:
Complete, easy-to-follow breakdown of each glute-building exercise
Safe training programs to reduce the risk of injury
5 effective glute training workouts you can use right now
Clear photos and instructions, so each exercise can be completed confidently and correctly
FREE online demonstration videos to keep you on track
Bonus 1: Access to online videos that demonstrate and explain each of the exercises
Bonus 2: Program your Perfect Workout! Exercises for a Better Butt comes with five complete workout programs that can be performed at the gym or the comfort of your own home.
Build Your Glutes with Simple, Targeted Exercises
Every targeted exercise is taught through clear diagrams and pictures and demonstrated in free videos you can watch online.
Access Online Glute Exercise Videos
Learning exercises from pictures in a book is one thing, but free online support videos bring the content to life and ensure that each exercise is conducted in a safe, effective manner.

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