Top 3 Exercises for a Firmer & Rounder Butt!

Top 3 Exercises for a Firmer & Rounder Butt

Top 3 Moves for a Bootylicious Butt!

Top 3 Exercises for a Firmer & Rounder Butt

It’s all about ‘dat ass’ these days, isn’t it?

After a number of requests from many women wanting to focus on their rears, I decided to write up a quick introduction to what I think are the Top 3 exercises for a firmer, rounder buttocks aka glutes.

We’ll also explore the reasons behind why the derrière is such a topical conversation piece right now.

Why the obsession with the butt?

Kim Kardashian broke the internet with hers, Major Lazer raps about wanting a bubble butt, so why is everyone obsessed with the butt?

In this blog, let’s also research into the thoughts of both men and women’s point of view about this:

The obsession to the female derrière is nothing new, it’s primal, says David Buss, Ph.D., a psychology professor at the University of Texas at Austin.

The same way men look at hips, breasts and little waist is because those traits would have been good indicators of fertility to our ancestors, says Buss.

Men have evolved to desire women who can procreate, if her behind is round and perky it means she is ideal to carry your cave child.

Butt this is not true for every man out there.

Even Geography can play a part in a man’s preferences. Some 59 percent of Argentinian men dig butts even more than breasts, a University of Buenos Aires study found. Similarly, British men don’t pay all that much attention to the booty, according to University College London research.

How About A Woman’s Perspective?

The point of view on the importance of the butt from a women’s perspective seems a lot different and more focused on “The Elephant in the room” (not my words!).

There was a reason why your Mum or your sister would say, “does my bum look big in this?” These words come from more of a self conscious level, Women have to go through a lot more changes than men during the developmental years, as well as on a monthly basis, and with that, so does a level of perception about oneself.

After a bit more research into history it seems it was Jennifer Lopez that started the butt revolution back in 2000. Her brave and honest approach to being comfortable flaunting her tusche made her a hero for millions of followers, pioneering a movement of powerful women comfortable with flaunting their bodies and automatically commanding the attention and the respect of men.

I believe this has created a huge demographic shift not just in the physical sense also in the mindset as we now see more and more women in power across the world in entertainment, business, corporations and governments.

The BEST Three Moves for a Killer Butt!

So, I decided to create 3 killer moves for women to not only shape the booty but create a powerful chain reaction throughout the rest of your body, mind and soul.

1. The Barbell/Dumbbell Back Squat

Back Squat 2

Back Squat

 Muscles worked – Glutes, lower back, abs, quads in a vertical plane

Benefits – using heavy loads boost immune system, regulates your hormone levels, stronger body, stronger mind


  • Hire a coach to work on your mobility and technique.
  • As this is a compound exercise (multiple muscles used) it is important to ensure you are engaging the right muscles through each part of the movement.
  • You have to see them feel them and hear them working correctly through every single rep – my advice? invest the cash to get the returns you need!

2. Hip Thrusts

Hip Thrust 3

Split Squat 2

Muscles worked – Glutes, in a horizontal plane


  • This is an isolated exercise which means it’s solely focused on the 1 muscle, that’s right it’s the glutes! This means you need to focus on full range of motion during every single rep you do and ensure quality over quantity.
  • To set up, make sure your shoulders and head are rested on the bench with your hips touching the floor and your feet are flat to the ground.
  • Squeeze your buttocks to drive your hips up off the floor to and maintain the muscle squeeze until your hips are parallel to your shoulders and knees.

3. Bulgarian Split Squat

Split Squat 2

Split Squat

Muscles worked – uni lateral exercises

I wanted to include a uni-lateral exercise in this program as generally most people have 1 side of their body stronger than the other so this will help bring balance to your body as well as executed that butt burn!

  • You can start by placing 1 foot on a step or bench and 1 foot on the floor.
  • Be sure to set up by retracting your belly button when you breathe in to stabilize the hips and drop through the glutes so your back knee is almost on the ground.
  • Squeeze that glue and drive yourself back up to the start position.
  • After time you can start to add some weight to the exercise like a dumbbell or a medicine ball to challenge yourself through this movement.

I hope you’ve enjoyed these three killer moves I’ve created for women – but do note they can also easily be used by men to get equally similar and fantastic results.

It is undoubtable that having a strong and firm behind is not only physically appealing but also packs major health benefits for the mind, body and soul.

Thanks everyone for your time! Come back and visit us next week for another instalment of fitness and exercise tips.

~ Richard Cohen

– Men’s Health Magazine
– Time Out magazine
– Andrew Graham – humanbios

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