The Best Glute Building Exercises For A Bootilicious Behind

So we all know that looking good isn't just about the latest lotions and potions. Its about quite literally sweating your ass off at the gym and depriving yourself of that cute little cupcake that seems to be determined to throw you off your health kick at the worst, possible, time. 

I will be including some great fitness articles and tips for you guys to be inspired and motivated by to keep you feeling just as beautiful as you look. First up is how to get a bootilicious behind...

The buttock muscles are a combination of the gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus is one of the largest, strongest muscles in the body and controls all hip movements. The gluteus medius acts as a stabilizing muscle, helping to make the butt rounder, while the gluteus minimus is the smallest of the three muscles and has the job of helping to lift the buttock.

To build bigger and stronger glutes both compound and isolation exercises should be performed 2-3 times per week. However, when you perform a high rep exercise you are training your body in an anaerobic state and this alone will not aid in gaining muscle mass. Body fat must be reduced in the form of the energy used by your body being greater than the energy intake as food.

If your aim is to have buns of steel incorporating the following glute exercises into your weekly exercise regime together with a healthy well balanced diet could improve strength and definition in this troublesome area in no time.

Barbell Walking Lunge

Straight Leg Deadlift

Barbell Squat

Barbell Glute Bridge

Hip Extension

One-Legged Cable Kick Back

kettlebell Swing

Leg Press

Strong glute muscles are important for core stability and preventing lower back pain as well as playing an essential part in your overall fitness.

Although you cannot spot reduce fat an effective strength and conditioning program that focuses on all three glute muscles alongside maintaining a healthy diet and hard work will improve strength and definition considerably.

A good tip to get the most out of your glute training is to always focus on contracting your muscles in the targeted area and remember, consistency is the key!