Big Glutes: You’ll Not Believe the Booty Size Gains from this 1 Workout!

This Brazilian butt-lift exercise focuses on your glutes to help you grow a bigger, rounder booty! It targets the glutes and upper thighs, resulting in a toned, sexy booty.

Split Squat

Glutes Exercises Split Squat

In the Brazilian butt-lift workout, the split squat is a fantastic exercise! It’s a rough one, but it’ll get you some serious booty.

  1. Place the ball of one foot behind you on a stable, raised base. Put much of the weight on the front leg that is closest to the platform. At your lowest point, your knee should be directly over your foot as you squat. This decides how far forward the foot should be on the platform.
  2. Squat down into a single leg squat by bending the knee of your front leg. Maintain a tight center. Lower yourself until your other knee is an inch or two above the floor and your knee is directly above your foot. Keep for a couple of seconds.
  3. Raise yourself back up to the starting point by squeezing your glutes. This is one repetition.
  4. Do the same for the other leg.

Donkey Kicks

Donkey Kicks exercises

To raise the difficulty, add resistance for your glutes, and work your shoulders, try this variant of the donkey kick.

  1. Begin on your hands and feet, with your legs spread out behind you and your back rounded slightly. Your hands should be directly under your elbows.
  2. Squeeze the glute by kicking one leg backwards into the sky while keeping the other leg straight and squeezing for 2-3 seconds at the tip.
  3. Force your body back with your leg while simultaneously pushing with your hands.
  4. Pull your arms so your shoulders are back over your hands and slowly return the leg until you’re on the balls of your feet. This is one repetition.
  5. Do the same thing on the other leg.

Deadlift

Deadlift

Another important exercise that you can learn is deadlifts. They’re also the exercises where you’ll most likely lift the most weight, so they’re entertaining!

  1. Stand behind a barbell with your shins hitting the bar and your feet hip-width apart. Throughout the movement, maintain a straight line in front of you.
  2. Grasp the bar just wider than your feet and lower yourself down. Your palms should either be facing backward or forwards and backward. This reverse grip keeps the bar from rolling, which can be a problem when lifting heavier weights.
  3. Pinch your shoulder blades together and tighten your heart when gripping the bar. It’s important to hold the spine in a neutral, straight line. When doing a deadlift, do not bend it. The deadlift is a relatively simple movement; the challenge comes from the fact that if you’re not careful, you can easily hurt your lower back.
  4. Squeeze your knees and push yourself up with your heels. Raise the barbell against your shins while holding it close to your center of gravity.
  5. When the bar reaches your knees, pull your knees back to continue raising the bar to your thighs. At the end of the movement, squeeze your glutes but don’t lean backward (this is bar form).
  6. Lower the bar slowly back down, pulling the knees forward as the bar passes below them. This is one repetition.

Romanian Deadlift

Romanian Deadlift

This Brazilian butt-lift workout uses the Romanian deadlift as a variation. It’s a perfect way to work your hamstrings and glutes in a different way than the regular deadlift. It’s done in the same way as a normal deadlift, except without the knee bend. You can feel a stretch in your hamstring as you lean forward. Squeeze your hamstrings and pull your body back up as the movement progresses.

Be sure to do them slowly and carefully, just as you would for regular deadlifts. You will immediately regret arching or curving your back.

Step-Ups with Dumbbells

Dumbbell Step Ups

Step-ups are a simple and effective way to strengthen your quads and glutes, making them an excellent addition to our Brazilian butt-lift workout.

  1. Locate a raised platform, bench, or chair. Place one foot on the platform and ensure that it is stable and flat. For added resistance, hold a dumbbell in each hand.
  2. Lift your body up and onto the platform by squeezing your quads in the raised knee.
  3. Slowly exhale and return to your original place. This is one repetition.
  4. Do the same for the other leg.

Squat with lateral leg raises

Squat with lateral leg raises

This is a fantastic dynamic movement for working different muscle groups at the same time.

  1. Clean up a dumbbell in each hand to shoulder height. Squat down to about an inch or two above the ground in a regular squat.
  2. Raise your torso by squeezing your glutes and hamstrings. Raise one leg to the side as you near standing straight again, gripping your glutes, core, and hip abductors.
  3. Slowly lower the leg down after holding it at the top for 1-2 seconds. This is one repetition.
  4. Do the same for the other leg.

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