THE BEST 5 GLUTE BRIDGE EXERCISES You Must Do to Grow a BOOTY – Floor Only, No Squats, No Equipment

The gluteus maximus is the largest of the three muscles that make up the buttocks. This is the muscle where you want to focus your efforts on specifically the the panniculus adiposes or the fatty layer just underneath the skin.

The panniculus adiposes gives the rounded shape of your butt. If you have a flabby buttock it’s because it’s becuase of the panniculus adiposes. After all it is the layer of fat. So naturally in order to shape and give the butt a firm rounded look we need to build the butt with glute exercises.“Be careful not to spring up. You don’t want to get a bounce motion in there. You’re isolating the squeeze-hold and the step up to make sure you’re not using your calves.”

  • Stand a few feet in front of a bench. Carefully extend one foot back to place it on top of the bench with the sole of your shoe almost parallel to the floor.
  • Go: Bend your front leg to lower your torso straight down toward the ground, making sure your knee stays behind your toes, until your thigh is about parallel to the ground and your back knee is within a foot of the floor. Press through the heel of your front leg and squeeze your glute as you rise straight back up.Keeping your abs tight and staying in the quarter-squat, step to the right with your right leg first, then your left, keeping tension on the band throughout. Repeat for reps, then switch sides to lead with your left leg.

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