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You may have seen articles stress the importance or growing glute muscles, and many "influencers" are uploading videos of different bodyweight exercises targeting their butt, focusing solely on different forms of bodyweight squat. If you're a beginner and learning the foundation of various exercises, you can go for bodyweight. But, if you are way past the beginner period and have master the foundation, bodyweight squat alone won't get you anywhere far.
Other than adding weights to your squat, is there any other workout that can help with growing the glute muscles? Absolutely. In fact, throw these workouts into your usual routine to help fire up the mind muscle connection, and isolate the area for a perkier, stronger muscles. All you need is a resistance loop or a booty band and you're good to go.
#1 Crab walk
Pull the resistance band around your legs just above your knees or ankles. Keep your feet wide enough that you can feel the burn.
Lower your bum towards the ground into a squat position. Then step sideways four or five times and repeat the other way.
#2 Standing lateral leg raise
Start with your hands out in front of you or resting on your hips. Stand upright with your toes facing forward.
As you lift your right leg up off the floor with the foot flexed, inhale and shift the weight into your left foot. Then, slowly release your right leg back to starting point. Repeat for another 14 times before switching to your left leg.
#3 Standing kick backs
Stand tall and place your hands on your hips. Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you, while squeezing your glute muscle.
Keep your left foot flexed and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced. Repeat this for another 14 times.
#4 Clams
Lie on your side, with legs stacked and knees bent at a 45-degree angle. Hipbones are stacked on top of one another, as there is a tendency for the top hip to rock backward.
Keeping your feet touching, raise your upper knee as high as you can without shifting your hips or pelvis. Pause, and then return your upper leg to the starting position on the ground. Repeat this for another 14 times.
#5 Donkey kicks
Keep knees hip-width apart, hands under your shoulders, neck and spine neutral. Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground. Return to starting position and repeat for 20 times.
#6 Bridge
Lie on your back with your knees bent. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for three deep breaths. Return to the starting position and repeat for another 14 times.
