If you want to build bigger buttocks there is one thing that absolutely must be done. There are so many sites and exercise plans out there about building up your backside but they all seem to leave this out.
It's called glute activation. The truth is that a lot of people have trouble contracting their glutes. If your glutes aren't performing the necessary actions in the performance of a particular exercise, what good does it do to perform that exercise?
For example, take the squat which is arguably the best butt builder out there. The glutes should play a major role in performing the squat. If you are quad dominant though, meaning that your quadriceps do most of the work, then doing squats to build your butt will have little effect on the development of your glute muscles. It will do a great job of developing your quads, but will put little stress on your glute muscles.
They key to fixing this is to include glute activation exercises into your warmup. Here are a few you can try:
1. Glute Bridges
2. Prone Hip Extensions
3. Bird Dogs
All three of these are good glute activation exercises. I suggest rotating these in your workouts. Pick one for each workout and perform a couple of sets of ten making sure to really squeeze the glutes at the top of each movement. If you would like some more tips about building your butt then check out this article:
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