Butt building =]

Usually we do not perform butt-specific exercises and when we do exercises where butt muscles are involved we mainly concentrate on other muscles primarily involved in the movements like in squats exercise. Squats can be a great butt muscle builder provided you focus on contracting the butt muscles hard, especially at the top of the movement.

-Butt muscles comprise of gluteus maximus, gluteus medius and gluteus minimus. Gluteus Maximus is the one of the largest and the strongest muscle in your whole body.

-You build what you focus upon. When doing the butt exercises you need to focus and contract your butt muscles as hard as you can. Tensed muscles recruit more muscles fibers helping build more fibers for your next workout.

-Perform butt-specific exercises and not merely exercises where butt muscles are used as stabilizers.

-Proper stretching using bodyweight exercises is crucial for any butt-building program. Never ignore it. Also stretch thighs and calves as they are prone to muscle-catches in lower body exercises.

-Plan a specific day for building butt muscles. You can also combine your leg and butt training as a few exercises coincide.

The 5 absolute best butt exercises are Lunges, Squats, Stiff Legged Dead lifts, Leg Presses and cable Glute extensions. There are a lot of fancy butt exercises but they do nothing but stretch your glutes. The above 4 exercises will build the raw butt muscles which will make you butt look bigger, muscular and toned. Perform butt exercises only once per week. Butt muscles are very large and require a lot of rest to recuperate. Use any 2 exercises in addition to squats once a week for 2 weeks and then change to a newer workout. Perform thigh, calves and butt stretches for 5 minutes before performing these butt exercises.


Workout # 1
Squats 4 sets of 10,8,6 and 4 reps.

Lunges 3 sets of 10,8 and 6 reps

Cable Glute Extensions 3 sets of 10, 8 and 6 reps.


Workout # 2
Squats 4 sets of 10,8,6 and 4 reps.

Leg Press 3 sets of 10,8 and 6 reps

Cable Glute Extensions 3 sets of 10,8 and 6 reps


Workout # 3
Squats 4 sets of 10,8,6 and 4 reps.

Lunges 3 sets of 10,8 and 6 reps

Stiff Legged Deadlifts.