Beach Ready Butt Blasting Exercises

Back when Miley Cyrus started acting out, there was a picture of her butt compared to Hank Hill’s.  Soon after that photo spread over the internet, people started saying that I too had a Hank Hill butt.  

(source: forum.mmatd.com)

(source: forum.mmatd.com)

After hearing this for awhile, I started adding more and more squats to my workout regimen.  I would often squat two to three times a week at varied intensities.  After doing this I noticed something… I wasn’t building any mass in my gluteus maximus.  What was wrong?

After reading up on some research and treating myself like a lab experiment, I think I have found some very good “butt blasting” exercises.

Romanian Deadlift

This hip dominant leg exercise torches my hamstrings and butt.  This exercise is best performed with an emphasized eccentric phase.  This means that on the way down, it should take you four slow seconds to reach the bottom position and then you explode up as quick as you can.  It is important that you squeeze your butt and abs on the way up so that you don’t over extend into a sloppy and potential harmful position.

(source: mensfitness.com)

(source: mensfitness.com)

2-4 sets of 10-12 reps

Low Back Back Squat

After searching for the best butt blasting exercise, I have found that the back squat shouldn’t be ignored.  There is a biomechanical change that occurs once you set the bar lower on your back during a squat.  This change occurs because the bar has to stay over the middle of your foot, to maintain balance, forcing your butt to shoot back further (see below in the right-most illustration).  With a rigid back, this loads your hamstrings and butt which targets hypertrophy (increase in muscle size) in your gluteus maximus.

(source: 70sbig.com)

(source: 70sbig.com)

2-3 sets of 8-12 reps

Supine Hip Extension

I often finish any workout with some variation of a hip extension.  It is a very safe way to work your gluteus maximus because you don’t use any external weight.  You simply lay on your back with your knees slightly bent and your feet flat on the floor.  You then raise your hips quickly and squeeze your butt for 2-3 seconds then slowly lower them.  

(source: pcconditioning)

(source: pcconditioning)

2-3 sets of 10-15 reps

The Low Down

It is important to vary your exercises when it comes to muscle development.  To cause hypertrophic changes in muscle it is essential to stay in a 8-12 rep range.  The emphasis of the eccentric phase, described in the Romanian Deadlift section of this article, should also be applied to the other lifts as well.  

You can use all three of these exercises to build a leg day template but it is important to note that these three exercises don’t necessarily have to be done in cessation.