There are only a handful of exercises in shaping your buttocks. One reason may be that it is only easily accessible to the females. However, there is an ultimate exercise to shape your butt and won’t feel undignified while doing so.
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Deadlifts are an excellent exercise to workout your butt, hamstring, and back muscles. They lift and firm as well as improve posture. But correct form is very important with this exercise. Building a bigger butt with deadlifts requires you to lift moderate to heavy weights regardless of the type of deadlift you do. This exercise may be done keeping your knees nearly straight or bending them entirely. The resistance you use should be moderate to heavy, building your gluteal muscles, the muscles that shape your buttocks.
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The other GREAT thing about deadlifts is that there are so many varieties, each offering a unique way of targeting the back end. Extra wide sumo deadlifts are an excellent exercise to strengthen the hamstrings, glutes, and hip abductors/adductors. Moving the stance out will really increase the stress on the hips and groin, two areas where many athletes are weak. Trap bar deads are great for enhancing power, relieving lower back pain which can stem from straight bar deads, and are excellent for beginners because trap bar deads engage the hips more. The trap bar deadlift offers the benefits of both the squat and the regular deadlift in one exercise but without any of the negative aspects of the two conventional lifts. Another great deadlift variety is Romanian Deadlifts or RDLS for short. RDLS are phenomenal for tightening up the backend, more so then most dead varieties. I’ve worked with tons of clients who were sick of glute kickbacks and donkey kicks and all sorts of glute funkiness in attempts to tighten the back end, only to add in RDLS and find things tightening up back there.
The weight you lift must be heavy enough that you can complete only six to 12 repetitions for six sets of deadlifts to round and grow your gluteal muscles. Perform your butt-building routine along with your thigh and calf exercises only one day per week to reduce your risk of overuse injuries.
Barbell Deadlift
Sumo Deadlift
Bent-Knee Deadlift
Romanian Deadlift
The deadlift is an advanced exercise. Therefore, you should undertake a leg and lower back resistance training program for six to eight weeks prior to performing deadlifts with heavy weights. Your preparatory workouts should include squats, lunges, leg extensions, leg curls and hyperextensions. Furthermore, once you begin incorporating deadlifts, they should be the second exercise you do for your legs, after only squats. Do lunges or cable hip extensions to enhance your butt development.
