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I want a big butt!!!
- Thread starter novah
- Start date
Bulgarian Split Squats use more of your glutes than Lunges do. They're a similar movement, but split squats generally have the rear foot up on a step/bench, and the weight over the front foot. This is done by trying to keep all weight off the backfoot and using it only as a light aid to your stability. The result will be more forward-lean of the torso (whereas in lunges the torso should stay completely vertical) and greater demand for hip extension to get back up to the top. Gluteus maximus is a hip extensor, so, provided you make a mental note of driving up out of the bottom with the hips, and squeezing it as you get to the top, you will use plenty of glut max. Furthermore, just as lunges do, split squats also use gluteus minimus and medius to keep the hips level. Focus of stability through the movement, and if you reach 15 reps (not that training in high reps is necessary) you will really feel a burn in the side of your hips/butt because of these smaller muscles.
Another exercise to work the glutes is the bridge, which you can progress to 1-legged bridges, fitball bridges and so on.
There are more options on top of this if the equipment is available (such as glut ham raises, hip extensions on total hip machine, etc). But you should be right with full squats (so that your hips go just below parallel), deadlifts, split squats and bridges.
Another exercise to work the glutes is the bridge, which you can progress to 1-legged bridges, fitball bridges and so on.
There are more options on top of this if the equipment is available (such as glut ham raises, hip extensions on total hip machine, etc). But you should be right with full squats (so that your hips go just below parallel), deadlifts, split squats and bridges.
pistols if you can, glute ham raise. Deads don't really hit your glutes much.
The glut max is the prime mover and target muscle during the dead lift... so it is actually a very good exercise for working the gluts, when done correctly.
There is a variant of the side lung that also really tags the gluts: starting position is a wide stance, with toes forward, and when you lung to the side, bend at the hip as well as the knee, sticking the butt backwards (while keeping the hips, chest, and shoulder square to the front).
Also, if you know how to ice skate, it can definitely hit the gluts.