I Like Big Butts and I Cannot Lie

Dear Trainer Mark,

What are the best exercises for building up a huge butt from a non-existent one?

Whitey-Flat-Ass

Dear WFA, 

I think you know the answer to this one - but just need to hear it re-iterated, typed by the hands of a fitness professional. 

The exercises below are suggested under the assumption that you are already active in a gym and are familiar with them. If you're not sure how to safely and effectively perform the exercises listed below, make sure to ask a trainer at your gym.

THE BASICS - ADDING SIZE

1. Deadlifts - a deadlift is to your glutes as a chest press is to your pecs. If you want to build your posterior, you must not compromise your workout by excluding this exercise. For variation, alternate with the stiff legged deadlift.

2. Squats - the traditional type or the front-squat, both carry the same benefit of working your lower-body muscles as hard as they can be worked. While the front squat allows for a fuller range of motion and puts less compressive force on your spine, the traditional squat allows you to push heavier weights.

3. Step-ups - the higher the box (at least 12") the more effective this exercise, just be sure that your posture remains in check and that all the work is being performed by the front foot that pushes off the box.

4. Lunges - front lunges, reverse lunges, side lunges: as long as you're implementing some sort of lunge into your workouts, your butt will reap bountiful rewards.

THE BASICS - CREATING SHAPE

1. Supine Hip Extension/Leg Curl - it is pretty well impossible to target your glutes much more directly than with the supine hip extension/leg curl*

2. Reverse Hyperextension - a big word for a small, but oh-so effective exercise. Lying face down on a flat bench with your lower torso hanging off the end, leave your legs straight behind you with your feet almost touching the floor. Holding onto the sides of the bench, lift your feet slowly upward until they are just short of parallel to the ground. Squeeze your glutes before returning your legs to the start position.

3. Hip Abduction - lying, standing or kneeling, they're all good!

Remember, your legs are half of your body and your glutes are your body's biggest muscle group - does it make sense to train them just once a week? Of course not...they deserve more attention than you're probably giving them!

Rock on,

Trainer Mark

* An uncommon, but incredibly effective, glute exercise. I've included a link - www.youtube.com/watch?v=Nzezx7aOv0w - demonstrating proper technique - make sure to take note of the two separate motions: first, the elevation of the hips, thus creating a straight line from feet to knees to shoulders and second, the bending of the knee, such that the straight line is now from the knees to the shoulders. At the top of the motion, feel the squeeze in your glutes and hamstrings before you lower your hips back to the floor.