5 Exercises To Get A Curvy Booty
I think you’ll agree with us when we say that booty workouts are queen. And to be honest, we are here for it. Subjective aesthetics aside though, a strong booty also means a totally leveled...
Is it just us, or are leg days the hardest workouts during a weekly routine? You know, the circuits that leave us slightly sobbing at the bottom of the stairs two days later, knowing how much pain each step will cause. Or, God forbid, we drop something and have to squat and pick it up. That post leg day agony that we love to hate oh so much. But the gains after a consistent couple of weeks? Totally worth it.
Post leg day pain makes sense if you think about it. Since your legs hold some of the largest muscles in your body, it’s pretty normal to feel totally spent after leg and booty focused exercises. Not to mention the heavy weight people tend to lift when doing intense, dynamic movements like deadlifts, RDLs, bulgarian squats, barbell squats, etc. Phew!
While those commonly practiced exercises are so, so important (perhaps, mandatory) to help grow your little peach, today we’re specifically focusing on your upper glutes. And that means we’re going to concentrate on movements that improve hip mobility, ab strength and lower back by lowering the resistance and focusing more on form. This may be one of the few cases where we will say, put the weight away (for now at least!).
Yes, we know that the under booty and side booty are top of mind when you want to grow your butt. But it’s also super important to think about your upper-glutes aka gluteus medius as this muscle tends to be forgotten or ignored. According to personal trainer Holly Roser from Holly Roser Fitness, your gluteus medius is responsible for both internal and external rotation of the hip joint, abduction and stabilizing while working out.
Plus when you incorporate upper-glute-focused exercises into your routine, you’ll reap all sorts of benefits. We’re talking about reducing lower back pain, keen pain, decreasing your risk of ankle sprains (due to stabilization training), have a faster running speed and even be able to increase the resistance used in your workouts. And don’t worry. You’ll also see a more lifted and pronounced peachy booty as a result of our top upper-glute exercises below. Have we caught your attention yet?
Did you just have a flashback to an 80’s Jane Fonda-esque workout video? Or is the early 2000’s classic, Centrestage exercise scene more your style? Either way, side leg lifts are not exactly new. Spoiler alert: because they work. Maybe they’re not as hardcore as a hip thrust, but side leg raises do an excellent job building strength in your hip abductor muscles, and improve your hip mobility. Not to mention this seemingly easy workout (do 2 sets of 25 on each leg and get back to us though) also helps build a sturdy core, maintain good posture and prevent back injury and pain.
Alright, since we’re in a nostalgic mood here, let’s queue Montel Williams. This is how we do it:
Cira’s Soleil Squad Form Tips:
Now, you’re going to notice some common themes pop up as you continue down this list. That’s because by working your upper glute muscles, you also get to stabilize your pelvis by default. Clamshell exercises are great for balancing the muscular exertion between your outer and inner thighs as well as your pelvic floor. Of course, it’s also amazing to help strengthen that gluteus medius. So let’s get into it!
Cira’s Soleil Squad Form Tips:
Get your best Bridgerton curtsy ready. No corset or debutante dress required. Netflix references aside, the curtsy lunge is amazing for building those upper-glutes. Plus, it’s also great for improving your overall stability. We’ve included this exercise because stability is something that is totally overlooked as it isn’t as targeted in common movements like standard squats and lunges. Enter: the curtsy squat. Here’s how you do it:
Cira’s Soleil Squad Form Tips:
And the pièce de résistance… the actual resistance band. This weighted walk is perfect for glute activation and will yield amazing results if you do this BEFORE you begin your booty workout. There are a few movement options here, too. You could opt for a lateral or sumo band walk, x walks or monster (long stride) walks. It depends on the strength of your resistance band in most cases. Another reason why we love this? It’s totally travel-friendly. All you need is a little space and a compact band and you’re good to go! Ok, let’s talk about technique.
Cira’s Soleil Squad Form Tips:
You’re all set! Be sure to include these juicy booty workouts into your next leg day and thank us later. By the way, if you’re needing a little extra push to get to the gym today, check out our top 25 positive quotes that will fuel your fitness goals. These are some of our absolute favourite words said by total queens. Because sometimes we all need a little extra motivation, especially if we’re trying some new killer moves at the gym.