The best exercises to develop a round and tone bubble butt

February 9, 2014

The best exercises to develop a round and tone bubble butt

Barbell Squat – In my opinion this is the king of all exercises for many different reasons.  An interesting fact is that it is also commonly underused.  I took a trip to the Arcadia and Monterey Park 24 hour fitness and realized that the majority of the members were usually working out their upper body (chest, arms) with the squat rack being available.  Not only does the barbell squat work out your glutes, quadriceps, and hamstrings, but it also strengthens your core due to the position of the bar on your trapezius.  When you perform a barbell squat make sure to go full range of motion.  When your hip position breaks parallel compare to your patella that is consider a full rom squat.  When you go short range of motion a lot of shear force will be placed upon your knees.  At 90 degree there are a lot of compressive forces.  Once you go below 90 degree your knees are safe and you will also develop the posterior chain including your butt muscles.  Short range of motion squats will only strengthen your quadriceps while weakening your knees.  The glutes are also the primary hip extensor muscle which means that a strong butt will make you more athletic by increasing your jumping and running abilities.

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Barbell squat

Barbell hip thrust – This is another powerful exercise to strengthen and tone your behind!  Although it looks funny it is an exercise I regularly use with my personal training clients to strengthen their glutes, core, and hip driving ability.  Make sure you fully extend your hips, pause, and squeeze your glutes for one to two seconds at the top of the movement to get the best effects.  In my opinion, due to the isometric contraction at the peak of the movement this exercise works the glutes better than any other exercise.  Adding this movement into your training program will increase your squats and dead lift numbers!

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Barbell hip thrust

Barbell lunges – Lunges are unilateral and incorporates coordination and balance while working the glutes, hamstrings, core, and quadriceps.  Make sure to pick appropriate weights and perform these with great form.  Common mistakes I have noticed includes: the knee passing the toes from a lateral view, and allowing the back knee to contact the ground on the way down.  When you do lunges be aware that the front leg is the one doing most of the work on the way up.


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barbell lunges

By: Ron Le Certified Personal Trainer servicing Pasadena, San Marino, La Canada, Altadena, Glendale, Arcadia, Monterey Park, and the San Gabriel Valley