How to get a perkier bum in 5 steps by training the ‘forgotten muscle’ at home – with NO squats in sight
GONE are the days that women want a “skinny” physique.
Thanks to a gym revolution women are embracing toning their bodies and building strength to highlight those natural curves.
And one of the main areas we want that sculpting? The booty.
The good news is that there are a huge number of exercises that can be used to build the bum while burning calories.
Squats, lunges and deadlifts are now on gym goers’ “to-do” lists and while these exercises are fantastic, they all tend to focus on the gluteus maximus muscle.
Other leg muscles like the quads (the front of the leg) and the hamstrings (the back of the leg) are also worked.
But what about that lovely bum muscle located at the top of the bottom that can give the bum its more “pert” appearance?
Enter the forgotten muscle – the gluteus medius.
The gluteus medius muscle is located at the top of the bottom and connects the pelvis to the thigh bone, making it responsible for stabilising the lower half of your body.
Personal Trainer Jenny Francis-Townson says: “Working on this muscle not only helps to build shape and ‘pertness’ to your bottom, it can also help treat hip, lower back and even knee pain.
“A great way to target these glute muscles is to work on single-side exercises.
“By training each bum cheek separately you will increase the load and help to build more focused strength and tone.
“These are my go-to exercises that you can do anywhere, anytime as they don’t need any equipment and focus on that glute medius muscle that produces a nice round bottom.”
Jenny’s 20-minute bum-building circuit
Get your heart rate up with a few star jumps and a quick march on the spot for 30 seconds before starting the circuit.
Perform each exercise for 40 seconds each side. Then take a 30 second break.
Complete two rounds of the five exercises below.
1. Curtsey lunge
This move is similar to a lunge. Start standing then lift your left foot and step behind you to the right.
Bend your knees to the floor and hinge at your lower body, aiming to be parallel to the floor.
When you get as low as you can, push into your right foot and squeeze your glute as you bring your left leg up and back to the start position.
Repeat on one side for 40 seconds before swapping sides.
2. Straight-leg kickbacks
Start standing then step your left foot behind you.
From here, put your weight onto the right leg and lift your left leg behind you.
While keeping it completely straight, flex your foot and lift the leg out to the left before returning the it behind you.
Repeat on the same leg for 40 seconds before swapping to the other side.
3. Donkey kicks
Start on the hands and knees. From here lift your left knee from the floor while keeping the rest of your body where it is.
Bring your foot up and flex it so that the sole of your foot faces the ceiling and your knee is bent.
From here bring your left knee back to the floor then lift it again, pushing the foot back up to the sky until you feel your glute engage.
Repeat for 40 seconds.
TIP: don’t rush this move. Holding for a second at the top of the movement before returning your knee to the floor will also increase glue engagement.
4. Single-leg glute bridge
Start on your back with your knees bent and feet flat on the floor.
Tilt your pelvis so that your lower back is pushed into the floor.
From here straighten your left leg long and then push into your right foot to bring your hips up off the floor.
As you do this, lift your left leg and bend at the knee to drive it in towards your chest.
With hips high and glutes squeezing, hold for a second at the top before slowly rolling down through your spine, returning your bum to the floor and re-straightening your left leg.
Repeat on the same side for 40 seconds before swapping sides.
5. Clams
Start on your side on the floor.
Bend your left arm and stack your shoulder above your elbow.
Bend your legs at the knee and stack your feet on top of one another.
From here push into your left knee and arm and lift your hips off the floor.
As you do this, bring your knees apart to open up into a clam position.
Hold for a second at the top of the movement then slowly return your hips to the floor and bring your knees back together.
Repeat for 40 seconds before swapping sides.
The parts of the butt and how to exercise them
The gluteus maximus
The largest and biggest bum muscle that makes up the behind and underneath of the bottom. It’s where to build volume.
Exercises: Squats, deadlifts, RDLs, bulgarian split squats
The gluteus medius
This smaller muscle sits higher on the bottom at the top, and can give it the ‘perky’ look.
Exercises: Single-leg glute bridge, clamshells, single-leg squat or deadlift, fire hydrants, side-lying leg lift, lateral lunges.
The gluteus minimus
This sits below the gluteus medius and both help with hip abduction and stabilisation.
Exercises: Same as gluteus medius