25 Powerful Quotes to Fuel Your Fitness Goals
Motivation can be a fleeting thing. Some days you’re up at 5am ready to absolutely crush your workout and take on the day. While other days can be, well, not so motivating. Aka are spent...
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 up health game! It’s funny. Sometimes we tend to put so much focus on the end result (re: how we want to look), we totally forget about the actual health benefits of exercising. A powerful booty can help support your back and boost your gains in many other areas as it contains such a large group of muscles.
We’ve curated our top 5 exercises to get a curvy booty in today’s blog post. Include these booty-building options in your next leg day routine and thank us later. Sorry not sorry if it causes a two-day, “I cannot take the stairs, my legs are jelly” scene.
Psst: be sure to check out this glute activation blog post to ensure you fire up those glutes before your workout.
Ok, let’s get into it. Here are our top five exercises to get a bubble butt:
1. Hip Thrusts
Nope, we’re not talking about those Friday night dance floor hip thrusts (although they can be fun, too). We’re all about one of the best exercises you can do to get that strong, curvy booty. Hip thrusts pack a powerful punch as they work the largest muscles in your body. Think gluteus maximus, quads, hamstrings and adductors all at the same time. Phew! Legs shaking yet?
Before we get into it, let’s talk about the difference between hip thrusts and glute bridges because they’re both very similar, but not identical. Although they both seemingly involve driving your hips towards the ceiling, the glue bridge is usually performed on the floor, while hip thrusts are done using a bench or slightly elevated surface. Why use a bench? Well, this will allow for a greater range of motion and more room to work with weights, like a barbell.
As always, form is so important. Here’s how to totally smash your hip thrusts:
Soleil Squad tips:
PSA: you do not need to start off with a weighted barbell if this is your first time performing a hip thrust. Just using your body weight is a great way to get your form on point. When that feels comfortable, introduce a resistance band and place it just above your knees. Simply push your knees out, squeeze your bum and slowly lower your body.
2. Sumo Deadlifts
No doubt you have seen all of the top fitness influencers include some variation of deadlifts into their leg day carousel posts. Spoiler alert! That’s because deadlifts are one of the absolute best exercises to grow your peachy booty. We’ve included two variations in this list, but in truth, any form of deadlift will be worth including in your booty-growing routine.
Sumo deadlifts are on the list because we wanted to introduce a mobility-friendly exercise into the mix. This exercise requires a wider stance and narrow weight grasp, which places less pressure on the lower back and more on your shoulders.
Here’s how to perform a perfect, mobility-friendly sumo deadlift:
Soleil Squad tip:
There’s a common thread in this coveted booty-growing list of ours. Have you guessed what it is yet? If you said “but all of these exercises are targeting other leg muscles too, not just glutes!” Then you’d be right on the money. Why? Simply put, working major muscle groups like quads, hammies and glutes at the same time can yield amazing results. Not only will it give you the perky butt of your dreams, but also strengthen and elongate those beautiful legs of yours too. Win win, right? We thought so too. On to deadlift variation numero two.
Our top tips on how to execute stiff legged deadlifts.
Soleil Squad Tip:
4. Bulgarian Split Squats
Ah, bulgarian split squats. Don’t you just love to hate these bad boys? They’re kind of like the burpee of HIIT workouts as they’re oh so painful but get the job done! Trust us though, this leg-shaking move is worth every second if you want to fire up those glutes.
Like most of the exercises on this list, bulgarian split squats targets the glutes, quads and hamstrings plus it totally engages your core. We love this one especially for it’s “side booty” (aka gluteus medius) growing powers which can be so difficult to target.
Let’s ignite that side booty:
Soleil Squad Tips:
5. Glute Bridges
While glute bridges and hip thrusts are similar, trust and believe, this booty-building exercise is definitely a worthy addition to this list. Glute muscles? Check. Core stability? Double check. These babies will improve your core stabilization plus strengthen the muscles in your posterior chain aka your entire backside.
This is how we do it:
Soleil Squad Tips:
Bonus: Walking lunges
We love this for you if you want to grow a curvy booty, improve your balance, increase your core strength all while adding in some cheeky cardio. As this is a dynamic exercise, you’ll no doubt get your heartrate up in addition to growing your booty.
Let’s get it! Here’s how to do the perfect walking lunge:
Soleil Squad tip:
There you have it, five exercises to totally fire up your glutes so that you can get a curvy booty. Plus one bonus, just for fun. Which one is your favourite? Do you think we’ve missed any? Meet us over on the ‘gram and let us know by commenting on our latest post.