I feel like every time glute work outs are discussed, the mention of “squats” is sure to follow. Don’t get me wrong I have nothing against squats… when they are performed the correct way. The thing is that there are countless other exercises for the glutes that are way more effective to grow it. This blog post however is going to be focused on the one move for your glutes that not only activates it but is known to grow the “peach”. And girl, you should be doing this daily!
You just don’t wake up with a booty like ‘Yonce!
To be honest, when squats are performed correctly with added weight they do have the beneficial effect of pumping up the glute muscles. But they also tend to build up muscles in the thighs which deviates from the butt appearing larger. The larger your thighs get the smaller your glutes will appear even if both are worked. That’s why it is always essential to “activate” your glutes before you work on them. One of the best ways to do this is by doing hip thrusts.
Making sure to do at least 3 sets of 15-20 weighted hip thrusts will awaken the glute muscles before you start the rest of your booty exercises. For example, by activating your glutes beforehand, it’s like you’re screaming “Hello!” to them so that they know to do as much if not more work than your thigh muscles during squats. Plus after your rundown of squats, lunges, donkey-kicks etc. you’ll feel the pain or “pump” directly in your butt muscles letting you know that they have been activated. By including the added weight of dumbbells during hip thrusts make the muscles do heavy lifting causing the burn to feel even more effective!
Hip thrusts (without weights) are also great because you can do them in the comfort of your home even on rest days when you aren’t performing a full work out just like “sneaky crunches”.
Correct form while doing this with weights is essential! Check out the video below to see how.