Ever since Beyonce and Destiny’s Child created the term “bootylicious”, big butts have become the rage now.
I’m sure most of you know that in order to get a butt, you gotta squat, but maybe you’re not aware of things you’re doing to keep yourself from having those rear curves you’re looking for. Here are 4 Do’s and Don’ts to getting yourself the glutes you’ve always dreamed of.
Do: Squat. Heavy. Heavy doesn’t mean 225, it means heavier than you’re use to. That could be 65, it could be 165, it doesn’t matter. You have to go heavier than you’re comfortable with in order to build some mass. The curve of the butt doesn’t just happen when it “lifts” up, it comes from having something back there. That means, putting on some mass.
Don’t: Run your butt off. Too many people do a lot of good in the gym, and then do a lot of bad outside of it. If you’re running miles on miles without sufficiently working your glutes in the gym, you’re going to be hard pressed to grow your rear. Running is an excellent way to burn fat and lean out. Long distance running is known for utilizing both fat and muscle as a fuel source, and so if you don’t properly lift to build your glutes but you’re going on endless runs, you’re going to be disappointed in the results.
Do: Work the entire glute and hamstring chain. You’ve seen the memes and videos of people not going deep enough in their squat, and the endless assault those lifters receive. The fact is that you’ll know the difference between a full squat and a half squat, and you’ll feel the difference in where you’re sore the next day. To create a full and rounded rear, you need to stretch the entire muscle, meaning that the underside of your butt needs to be worked too. Using your hamstrings and exercises specific to your hamstrings help create the curve you’re looking for. Single leg press, knee almost to chest, is a perfect example of creating that roundness you want.
Don’t: Think you need to constantly be going up in weight. Some women with the best curves will hit 135 and stick there, but just change up the dynamic of their squats. Pausing at the bottom, going for reps, or changing their foot positioning. You don’t have to keep climbing to powerlifter status, but you can’t keep squatting just the bar and expect big changes.