grow your booty


Have you started exercising? Fitness is to carve a good figure, and girls who exercise must train their buttocks, just like boys who exercise must exercise arms.

Boys hope to develop a strong figure and show enough hormonal charm, and girls wish to build a good-looking figure and show the charm index of girls.

Reasons for Glute Exercise for Women

  1. Glute training can drive the development of the leg muscles, thereby improving the strength of the lower limbs and the body's stability, allowing you to perform better in fitness training.
  1. Practicing a full hip shape can make your waistline appear thinner, and improving your hip line can make your legs look longer. When you wear tight pants, your body proportions will be better.

For people who only rely on aerobic exercise to lose weight, the buttocks are relatively dry and invisible, and there is no sense of curve, but doing more strength training to train the buttocks can improve the charm index.


  1. Glute training can strengthen the hip joint, stabilize the pelvis, improve back pain and gluteal amnesia caused by prolonged sitting, and improve the physical health index.
  1. Glute training can promote blood circulation, strengthen the lower limbs' muscles, increase the body's basal metabolic value, allow you to consume more calories every day, and inhibit fat accumulation.

Therefore, in addition to aerobic exercise to brush fat, girls who are fitness should also pay attention to buttocks training to strengthen the gluteal muscles, improve the flat buttocks, and shape the full and round buttocks.

So, how do girls train their buttocks? Glute training can start with squats, but you can't just do squats to sculpt your glutes in all directions.

Gluteal muscles are composed of gluteus maximus, gluteus medius, gluteus minimus and other muscle groups. We need to add a variety of actions to stimulate the buttocks muscles in all directions to shape full buttocks.

Next, IFAST will introduce 4 kinds of glute exercises for you, all you need is an Olympic bar, a pair of weight plates and an adjustable bench press.

4 Barbell Glute Exercises

🍑Barbell Pulse Squat


Barbell Pulse Squat


  1. Place the bar on the squat rack, about chin level. Place your body under the bar so it rests comfortably on your shoulders. Place your hands on the bar with an overhand grip (palms facing away from your body) slightly wider than your shoulders.
  2. Stand under the bar, rest the bar on top of your shoulders, keep your chest straight, and release the bar from the rack. Take a small step back, feet slightly shoulder-width apart. This is your starting position.
  3. Inhale. Looking forward, bend your hips and knees, ensuring your knees are pointing toward your toes. Continue to bend your knees until your thighs are parallel to the floor, making sure your back is at a 45 to 90-degree angle to your hips.
  4. Exhale. Jump twice in the down position and quickly recline by bringing your feet across the floor to straighten your knees and return to the starting position. Repeat the barbell pulse squat for the specified time.
  5. You should feel it working your core, glutes, hamstrings, and inner and outer thigh muscles.


🍑Bulgarian Split Squats


Bulgarian Split Squats


  1. Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Place a barbell on the floor in front of you. Tip: Your feet should be shoulder-width apart.
  2. Bend your knees and use a pronated grip, hands shoulder-width apart, and lift the bar until you can rest it in front of your chest.
  3. Then raise the bar over your head, at the base of your neck. Move one foot back so your toes are on the flat bench. Your other foot should still be in front of you. Always keep your head up, as looking down will throw you off balance and keep your back straight. Tip: Make sure your back is straight and your chest is facing out when doing this exercise.
  4. As you inhale, slowly lower your legs until your thighs are parallel to the ground. At this point, your knees should be over your toes. Your chest should be just above the middle of your thighs.
  5. Using the chest and hips as the lead, contract the quadriceps and lift the leg back to the starting position as you exhale.
  6. Repeat the recommended number of repetitions.
  7. Switch legs and repeat.


🍑Hip Thrusts


Hip Thrusts


  1. Hold a weighted bar parallel to the bench.
  2. Sit on the floor with your back on the bench. Roll the bar over your hips until the bar stops at the crease of your hips.
  3. The upper back is in contact with the bench and the hips are lifted slightly off the ground. Your upper arms should be resting on the bench. Rotate your shoulders outward to engage your lats. The bottom of your shoulder blades should be in contact with the bench. The weight on your feet should be evenly distributed on each foot. Rotate your feet to the floor to form a stable footing. Your jaw should remain tight throughout the movement as if you were holding an egg under your chin. All repetitions should start from this position.
  4. To begin the upward movement, squeeze your hips and push your feet into the ground.
  5. Continue squeezing your hips as you push them toward the ceiling to achieve full hip extension. Your core should be engaged to keep your ribs down and your pelvis should be folded slightly at the top. Your calves should be vertical.
  6. Pause at the top for 2-3 seconds.
  7. To start the downward movement, articulate from the hips to return to the starting position. Let your chest follow your hips. Gaze forward while keeping your chin taut. Maintain tension in the glutes and keep the core engaged. Your torso should form a 45-degree angle with the ground at the bottom of the exercise.


🍑Sumo Deadlifts


Sumo Deadlifts
  1. Support your core and bring your hips toward the bar. Work your lower back, legs, and glutes so that you feel as if your entire body is turned on and your muscles are activated.
  2. Rotate your quads to rotate your femur open at your hip joint, aligning your knees with your feet and toes.
  3. Grab the bar with an overhand or mixed grip and slide your shoulder blades back and forth to lock them in place.
  4. Pull the bar up until it touches the top of the inner circle of the weight plate while pressing your legs to the floor. Don't lift the bar from the floor just yet.
  5. Inhale and extend your legs into the ground while pulling the bar up. Keep your chest elevated and hips down.
  6. Pull the bar along your legs as close to your body as possible, pressing down with your heels as you push your legs up.
  7. Squeeze your hips and fully lock your knees and hips in the top position.
  8. Slowly and consciously reverse the movement, keeping the bar close to your body, so you don't injure your lower back.


🍑Glute and leg training has always been inseparable, you can watch the video:



🍑 Come and start your glute exercise now, just need the this barbell glute package:

Click it to shop👉Here



barbell glute set with bench

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