7 Best Exercises for a Round Butt

nice round glutes are typically far more

attractive than having a flat pancake

butt this preference is often shared by

both men and women and for most people

it appears to be more appealing to have

more developed lifted looking glutes

rather than underdeveloped saggy looking

glutes luckily glutes are not as

influenced by genetic potential as other

muscles like your calves for example so

you can do a lot to quickly add the

proper mass and shape to your glutes

while getting a much stronger lower body

in the process so today i want to go

over really the only seven exercises

that you need to develop rounder more

attractive glutes and the first exercise

is by far one of the best romanian

deadlifts my only warning if you don't

normally do this exercise is that it'll

most likely leave the back of your

hamstrings and your glutes really sore

especially the first time around this is

because you'll be loading the muscles

with weight while they're in a stretched

position leading to more microscopic

tears that you'll be feeling the next

day but after a few workouts you will

get used to it and they're definitely

worth doing because romanian deadlifts

are even better at targeting your glutes

than regular deadlifts you'll begin in a

similar way to regular deadlifts by

stepping up to a loaded barbell get your

shins nice and close to the bar and

plant your feet a little wider than

hip-width apart unlike regular deadlifts

where you would hinge at both your knees

and your hips with romanian deadlifts

you're mostly concentrated on hinging at

the hips only and your knees should bend

just slightly basically just enough to

be able to lower the barbell without

over stretching your hamstrings so hinge

your hips by pulling them back behind

you while slightly bending your knees

and keeping your chest up to maintain

the natural arc in your spine grab the

barbell slightly wider than where your

shins meet the bar then squeeze your

shoulder blades back together take a

deep breath hold it and lift the weight

up by concentrating on pressing your

hips forward and standing upright make

sure that you're not just lifting with

your lower back instead you should

squeeze your abs keep your shoulders

retracted and drive your hips forward

exhale at the top then take a deep

breath and lower back down for most

people it's going to be difficult to tap

the ground on each rep due to limited

hamstring flexibility so it's also fine

to lower the barbell about halfway down

your shins before coming back up for

your next rep next is an amazing machine

that i know many of you are not using

for your glutes the ghr also known as

the glute hamstring raise as the name

implies this exercise will help you

develop your glutes without requiring

too much additional weight aside from

your own body weight to begin you'll

have to adjust the machine so that you

end up in the correct position when you

climb onto it you want to adjust it so

that when you're laying face forward the

front of your thighs end up resting on

the pads and your hips end up slightly

above the pads hanging off the further

up that you position your hips the

tougher the exercise becomes if you're a

beginner just make sure your hip bones

end up slightly higher than the pads

when doing your reps once you've

adjusted the machine to your height

you're going to hook the back of your

ankles under the pads and press your

feet against the metal base for your

starting position you should be upright

with your knees bent then lower yourself

down around the pads while keeping your

core tight to prevent your lower back

from rounding as you're doing this you

can have your hands crossed in front of

your body behind your body or behind

your head if you want a tougher

challenge then lower your body forward

keeping your knees hips and the back of

your neck in a relatively straight line

remember that this exercise is different

from the back hyper extension machine so

you don't want to be bending at your

waist instead lower yourself until your

knees are straightened and your body is

pretty much in a straight line then

contract your hamstrings and glutes and

squeeze yourself back to an upright

position and then repeat for reps next

we have one of the best unilateral leg

exercises that also does wonders for

your glutes weighted bulgarian split

squats you can do this exercise by

either holding dumbbells at your sides

or with a loaded barbell on your traps

either way you'll begin by standing a

few feet in front of a flat bench then

you'll raise one leg back and plant the

front or the top of your foot down onto

the bench from there you're essentially

going to perform a single leg squat with

your front leg so bend your front knee

and lower yourself down as you bend your

back knee at the same time and bring it

towards the ground try to get a nice

stretch at the bottom and then press

your foot back into the ground while

straightening your front knee until

you're standing upright

make sure that your front foot is far

enough forward before lowering yourself

down if your front foot is too close to

the bench you'll wind up putting a lot

of unnecessary stress on your knees and

you'll form a triangle shape in between

your legs at the bottom which is

something that we don't want so if that

happens just hop forward until you're

far enough from the bench to do your

reps properly another exercise that

can't be overlooked for glute

development is the barbell squat as long

as you do these correctly squats on

their own can contribute a ton of gains

to your gluteus maximus squats will also

work your quads which is a great way to

balance out all the hamstring work that

goes hand in hand with most of the other

glute building exercises so to begin

you'll first step up to a loaded barbell

and unrack it with the barbell resting

on your traps next spread your feet a

little wider than shoulder width apart

while also slightly rotating your feet

outward before lowering yourself down

make sure that your chest is pointing up

straight ahead and that you're

maintaining that neutral curve in your

lower back then take a deep breath and

hold it as you drive your hips back bend

your knees bend your ankles and lower

your body down as you're doing this make

sure that you're keeping your weight

over the middle of your foot and again

maintain that natural lumbar curve the

whole time squat down until your legs

are either parallel or a little under

parallel with your knees then push your

feet into the ground and extend and

straighten your knees until your hips

drive forward underneath your shoulders

once you get the barbell all the way up

in a relatively straight line release

your breath then take your next deep

breath hold it and squat back down for

your next rep

next is a variated form of step ups that

i've gone over before don't get me wrong

regular step ups are also great at

working the glutes but this variation

will take your calves and the momentum

out of the movement putting much more

emphasis on the glutes it'll also make

it much more challenging to the point

where your body weight may be all you

need for this exercise but if you'd like

to grab dumbbells that's fine as well so

to begin you can stand either in front

or to the side of a platform that you

plan to step up on raise one leg up bend

your knee and plant your foot on the

platform this is your starting position

and before you step up it's important

that you point the big toe of the foot

that's still on the ground straight up

towards the ceiling this actually

prevents you from kicking off as you

step up and puts much more stress on the

glute and the thigh that's working so

step up using your lead leg while

focusing on driving your chest up to

maintain a nice vertical posture once

you stand all the way up lower back down

until you're back to the starting

position and then repeat for reps moving

on we have more of an isolation exercise

that will also target your hamstrings

but mostly focuses on the glutes barbell

glute bridges if you're going heavy with

this exercise i highly recommend that

you set it up with a soft pad or a

folded up rubber mat so that the weight

straight up with your shoulder blades

leaning back against the bench or

platform you should have a loaded

barbell in front of you elevated over

your thighs or shins place the pad or

mat on top of your pelvis and roll the

barbell back onto the mat then plant

your feet flat on the floor under your

knees with your knees bent from there

bridge up until your hips are even with

your shoulder blades really squeeze your

glutes on the way up and at the top of

the contraction don't try to thrust your

hips higher than even with your shoulder

blades because that can easily

stop when your knees are in a relatively

straight line with your hips and your

back and then lower back down almost all

the way to the floor before coming back

up and repeating for reps keep in mind

you want to go heavy for this exercise

to be effective but make sure that you

select the weight that you can control

the whole way up and down another

exercise that you should be doing to

develop your glutes is walking lunges i

will say one of the biggest problems

that i find with walking lunges is that

most people simply don't use a heavy

enough weight so make sure you select a

weight load that brings you close to

failure after doing around eight to ten

lunges for each leg to begin grab two

heavy dumbbells and hold them at your

sides as you take a big step forward

make sure you step far enough forward to

form what looks like a rectangle between

your legs rather than a triangle which

is what will happen if you take too

small of a step forward also when you

step forward don't try to keep your feet

overlapping in a straight line instead

you should keep them hip distance apart

during each lunge then drop your back

knee down towards the ground and bend

your front knee at the same time once

your knee almost touches the ground

stand back up and bring your back foot

in front of you to alternate to the

other side and continue for reps so

those are seven of the best exercises

that you can do to build nice round

attractive glutes in no time i recommend

starting your leg workouts with a heavy

compound exercise like barbell squats or

romanian deadlifts and focusing on

lifting more weight with these exercises

over time save exercises like bridges

and the ghr for the end of your workout

keep in mind you don't need to do all of

these exercises in one workout four or

five for three to four challenging sets

should be more than enough for an

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