Hey, welcome back to my channel. In this video, I'm going to break down one of the
most common questions I get, whether it's through my social media or from personal training clients,
what are the best exercises to grow a bigger butt and how do I grow my glutes fast? So I thought I
do a video all about that. I'm going to give you my five top dumbbell exercises that you can do
to grow a bigger butt and a strong round booty. I've been doing personal training for a really
long time. And back in the day, women used to come to my studio and ask me, how do I get a six pack?
I want a six pack and that's all anybody wanted. Now, women are coming into my gym saying, "How do
I grow my glutes? How do I get bigger glutes? How do I make my bum more perky?" So because it seems
to be a common order, I thought I would make this video today to break it all down for you my top
five exercises you can do with just dumbbells to grow stronger glutes and a bigger butt.
Okay. I recorded myself doing the exercises that I'm going to show you with a few optional
variations to make things easier or harder. I'm going to break it all down for you with
form cues. And just quickly, if you're new here in this kind of content is interesting to you
and will help you on your journey, make sure you subscribe to my channel and give this video a like
to let me know that you guys are enjoying it and want to see more. I'm creating new videos every
single week just like this one. So make sure you subscribe and hit that bell to be notified
so you don't miss any of my new videos releasing. Okay. Before I jump right into showing you my top
five dumbbell exercises to grow a bigger butt, I'm going to put a disclaimer in here. I am not
one of these girls on Instagram claiming to have the biggest booty on the ground.
I do not. But I will say that I have had two kids. My second one is just over one now. And I will say
that those kids took my hard-earned glutes away. They both took my glutes. So I have worked very
hard to build my glutes back up where I feel very strong and I'm content with the way I look. Again,
not claiming to have the biggest booty on the internet. I'm just providing helpful information
of how I was able to grow my booty back. Exercise that I'm going to show you in this video
will help you. And they definitely helped me get that definition back, leg, butt. So if that's
what you're looking for, a little shelf under your butt and some definition shape, there's
so many other things that come down to growing a bigger booty. Nutrition, volume of training,
how much you're lifting, how strong you already are, there's so many things that
I'm not going to promise you a bigger butt in 30 days or a bigger butt in two weeks.
These exercises in this video are going to help you begin your journey. Now it's your job to
take these exercises and continue to build your strength. So remember, progressive overload is
very important. So when you're looking at growing a bigger booty, you want to build the muscle
in that butt. You want to build your glute muscles to get stronger. And as you're getting stronger,
your muscles will grow and your booty will get bigger and hopefully your waste will get
smaller and your legs will get leaner and all of those good things as well.
So just remember in all of these exercises, I'm showing you is started a weight that you can do
comfortably in a six to eight to 10 rep range. If you get to the point where you're doing 10 reps of
something and you probably could have pushed to 15, that's when you need to increase your
weight. So try your best to challenge yourself and continue to challenge yourself every week
to month and continue to grow. And that is how you will continue to grow your glutes. You can't just
expect to lift 12 pound weights over and over and over and over and over again to see results. Okay.
So let's dive right in. We're going to go right to my studio and I'm going to show you my top five
dumbbell exercises for growing a bigger butt. Okay. The first exercise, probably the most
loved, but most hated by everybody, Bulgarian Split squats. I'm using a split squat stand
in the video, but you can also use a chair or a bench as well.
And in this exercise, you really want to make sure you're driving up through that front heel
and really talking to your glute muscle. You're going to feel it in your quads, your hamstrings,
and mostly your glute when doing this properly. You'll know if you have the right foot positioning
if you're not feeling too much of a stretch through that back leg. And a great variation,
you can add a pause at the bottom or a pulse. Exercise number two, stiff leg deadlift. Making
sure you're sticking your glutes out as far as you can till you get that stretch through your
hamstrings and really talking to your glutes, driving your heels into the ground to pull your
body back up. Really watch the form of your lower back and try not to look straight ahead.
Look a few inches in front of your foot. And a great unilateral modification is a single leg
kickstand deadlift. So you're still driving through that front leg. In this video here,
I'm about to work my right leg and I'm just using my toe to help me with balance. But the
glute on my right side is the one doing all of the work. Well, your glute and your hamstring.
Exercise number three is a heels up mini band dumbbell goblet squat. So in this squat position,
I have a mini band around my knees. I'm holding the dumbbell in a goblet stance. Toes are pointing
out just a little bit. And again, driving up through my heels. Having your heels elevated
on the plate helps you get a little bit deeper into that squat depending on your range of motion,
but you can also do these just straight on the floor, making sure to keep your heels down.
You can also do these without the mini band on. You won't get as much glute activation,
but it's still going to be a great workout for your legs and your glutes just exact same form
as you would as if you had the band on. Exercise number four, dumbbell hip thrust.
Upper back resting on the bench, heels flat on the floor, and chin is tucked looking down. You can
either use two dumbbells, one per hip, or you can just use one single dumbbell placed on your hips,
driving up through your heels. Make sure you lock out at the top and really get that glute
contraction at the top. As you can see here, I've switched into a single leg,
which is a great variation. And here I've got my foot on a plate, which we call a deficit
hip thrust. And next we've got a B-stance. So I've got that heel helping out a little bit
as well and driving up through that main leg. Exercise number five, a high box step
up. So these can be a bit difficult depending on your balance, but if you are able to do these,
they are great for getting into those glutes. You want to lean your chest forward a tiny bit,
drive down through that heel and make sure you're not pushing off too much from the bottom leg.
Make that top leg do all the work and you will really feel your glutes activating.
If you find it's too hard to do with dumbbells, you can also do just body weight. And see I'm
going down nice and slow and controlled. We call that a negative or an eccentric step up. So you're
using your muscle to lower your body down as well. Okay. So there you have it. Those are my top five
dumbbell exercises for growing a bigger butt and stronger glutes. Oh, try and incorporate
any or all of those exercises into your leg day or into your full body workouts. And I promise you,
you will see results. Again, making sure you're using the principle of progressive overload.
So if you enjoyed this video, make sure you give it a like and leave any questions in
the comments below. I'm always happy to help you guys out. And I also have a free four week
home workout plan and lifestyle shift. I'll leave the link where you can download that guide below.
All the workouts are already on my channel. I've just created a four week workout plan
based on all of these workouts to get you the best results in four weeks. If you're looking to get
started on strength training, but you don't know where to start and you don't have a lot
of equipment, give this workout plan a try. Thanks again for watching guys. I
really hope this information was helpful. And I look forward to seeing you in the next one.