Two Birds With One Stone: Get the Booty and Overall Body Strength

Glute Activation

If you are anything like me, you are on a constant mission on growing and shaping your glutes. I’m petite in shape with a small booty, hence the desire to perk it up just a little bit more. Other than my appearance goals, strong glute muscles are very important seeing as these muscles have an impact on overall body strength as well. They support the core, help to support a range of exercises & compound movements, as well as help avoid muscle imbalances which lead to decreased mobility.

The glute muscle is frequently the most neglected and stubborn muscle group to shape, so therefore, it’s important to find the exercises that are most effective for you. One of my fitness motivations and goals are to have a tight firm booty that sits well in jeans, and a flat strong core that completes the package. So, I have intentionally added glutes to my workout program to achieve this goal. Prior to incorporating exercises into my workout plan, I did my research. Below are the 3 exercises that I personally love and attribute to my glute gain and core strength.

1. Sumo Squats

This is a great exercise for targeting the lower part of your glutes. However, not only does this exercise target your glutes but it also targets the lower part of your inner thighs and legs to sculpt the lower body. Here are tips to conduct a sumo squat and keep it challenging for yourself:

  • Place your feet wider apart than shoulder-width. Your toes are to be slightly pointed outward so your knees can track them as you descend.
  • Contract your glutes throughout your reps.
  • If you find it easy, challenge yourself by using weights, squatting on the smith machine or use bands to intensify the exercise. Really focus on pushing through your heels the entire time and keeping your knees tracking your toes. This will help put emphasis on the bum.


2. Kickbacks

This exercise focuses on the ‘top shelf’ of the glutes. It’s a great exercise that you can do anywhere, anytime. You can do these with body weight, ankle weights, bands or cables. Here are tips on how to properly do kickbacks and get the best results:

  • Find your spot: Play around with your foot placement while kicking back and find what works for you. I find that I feel the best glute contact if I point my toes slightly outwards while keeping my leg straight.
  • Keep the core tight: For best results don’t allow yourself to arch, keep the core tight & engaged and the spine neutral. Use only the glutes to move the weight up.


3. Walking lunges

This is my personal favorite exercise. That is because it targets more than one muscle group. Not only does it focus on toning the gluteal muscles, but it also improves core stability, boosts hip flexibility, and tones the inner part of my thighs.

  • When performing the exercise, your feet should be hip-width apart, your chest up and your core & glutes engaged. Take a big step forward with your left foot, lowering until both your knees are bent at 90 degrees and your front thigh is parallel to the floor. Ensure you remain upright during the exercise. For high intensity on the muscle group, you can use dumbbells or barbells to build muscle.

Keep us posted on your journey towards building strong glute muscles and having a perky bum. #BlossHealth

Mpho Ntontela

Health Editor

Mpho Ntontela is a mom, wife and career woman. As a senior project manager at one of the leading financial institutions, a model, motivational speaker and an aspiring businesswoman. She has grown an interest in fitness and health and strongly believes it starts with taking care of oneself before inspiring and influencing others. Her hobbies include spending quality outdoor time with her family, exercising and being in front of the camera.

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