If you're trying to get a bigger butt, Michael B. Jordan's [1] trainer Corey Calliet [2] has some advice for you: "Do a lot of compound training [3] using weight and machines."
Corey explained that by using weights (the heavier, the better), you'll be able to develop muscles in your glutes while increasing your lower-body strength. The three exercises he recommends implementing into your strength routine are squats, the leg press, and hamstring curls.
If you want to turn these moves into a quick workout, Corey said to do three to four sets of 15-20 reps per exercise, taking 30 seconds of rest in between each set. Learn how to do each exercise ahead.
Barbell Squat
- Start with a loaded barbell; 75 pounds is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement.
- Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.
- Step in front of the rack, and rest the bar on your trapezius muscles (the muscle closest to your neck/upper back).
- With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backwards.
- Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
- With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.
Hamstring Curls
- Start by lying face down on the hamstring curl machine. The pad of the machine should be on the back of your legs at the bottom of your calves.
- Keeping your body flat on the bench, lightly grasp the handles near the front to stabilize your upper body. Bend your knees to bring your heels toward your glutes, stopping once your knees have reached a 90-degree angle. Hold for one second.
- Slowly lower down for three seconds.
- That's one repetition.
Leg Press
- Before getting started, add weight to the machine. 25-35 pound plates on each side is a good starting point. If this is too heavy or too light feel free to adjust the weight.
- Sit on the seat and place your feet hips-width apart on the footplate.
- Once your feet are in place, press the footplate with both feet as you simultaneously disengage the safety latches on the side of the seat with your hands.
- With your feet still on the footplate, bend your knees letting the footplate come toward your body. Once your knees are at a 90-degree angle, press the footplate up and straighten your legs. Be sure not to lock your knees.
- This counts as one rep. Complete three sets of 10-12 reps.
- Once you've completed a set, press the footplate and engage the safety latches.