Everyone in the gym wants big glutes but most of us are stuck after we get few inches and others don’t get the perfect shape. where wide hips are a sign of lushness because each of us has our own presences on what body shapes can be recognized as beautiful and attractive.

A quick summary on how to get around and bigger natural butts…

The best way to get a bigger butt in a week is to do 3 rep of 15 weighted or suitable squats daily to enhance results you can also wear a pair of butts lifting underwears.

Three main muscles that combine and comprise your glutes.

  • Gluteus maximus.
  • Gluteus Medius.
  • Gluteus minimus.

Here we have few exercises that will target these main muscles to make your hips look bigger and firm:

The Squads

Squads are often called the king of exercises. Squats build a bigger ass It’s an effective exercise for both the beginner and the advanced athlete. This exercise is great for women and men as it targets the problem areas of the butt and thighs. It’s also effective for people on the go who might not have access to a gym or weight training equipment.

Get your body moving:

  • Stand with your feet hip-width apart with your toes pointed slightly outward.
  • Your arms should be hanging loosely by your side. As you lower down, you can either raise your arms straight in front of you or keep them bent in front of your chest.
  • Focus on keeping your torso upright and core tight.

Barbell hip thrust

  • Place your upper back on a bench with your barbell across your hips.
  • Keep your feet firmly on the ground skywards(upward) engaging your core and abs keep the moment in the lower body as much as possible hold to a count then lower to your starting position repeat for 8 to 10.
  • Avoid hyperextension the lower back during this exercise.

Barbell Squads

  • Begin with the barbell the chest should be up and the head facing forward, feet turned out as needed.
  • Descend by flexing the knees, refraining from moving the hips back as much as possible.
  • This requires that the knees travel forward. Ensure that they stay aligned with the feet. The goal is to keep the chest as upright as possible. Continue all the way down, keeping the weight on the front of the heel.
  • At the moment the upper legs contact the lower legs reverse the motion, driving the weight back upward.

Dead lift

  • Put your heels hip-width apart. Bend over without bending your legs.
  • Grip the bar narrow about shoulder-width like on the overhead press. Your arms must be vertical when looking from the front.
  • Drop into position by bending your knees until your shins touches the bar.
  • Straighten your back by raising your chest don’t change your position take a big breath, hold it and stand up with the weight.
  • Keep the bar in contact with your legs while you pull don’t wave your back at the top. Lock your hips and knees.

Hip lift progression

  • Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
  • Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
  • Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine. Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

Dumbbell squats

  • Choosing a pair of dumbbells and holding them down by your sides.
  • Stand with a slight bend in your knees and your feet around shoulder width apart. Keep your head up and your back straight. This is the starting position.
  • Squat down as far as possible or at least until your thighs are parallel with the floor, and then slowly raise your body back up by pushing through your heels.
  • Do not lock the knees out when you stand up.

Cite this article as:
Raahim Khan, "How to get firm and perfect glutes," in Medicalopedia, November 17, 2018, [Permalink: https://www.medicalopedia.org/7035/how-to-get-firm-and-perfect-glutes/].