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How to get round and lifted butt: 6 best exercises for strong butt and thighs

Beautifully shaped butt sends a message that you’re sexy and in a good shape.

The benefits of strong, shaped gluteal muscles are much greater than just the mere fact that your ass looks great in your new jeans.

Most women have weak buttocks, which increases the risk of knee and loop injury.

Butt is one of the most important muscle groups in the body. It extends and rotates the hip during energetic movements such as jumping and sprinting. It also stabilizes the spine and prevents excessive knee pressure.

Experts associate weak gluteal muscles with a frequent injury of one of the four large ligaments that stabilize knees.

This ligament prevents overburden of the thighs (tibia) over the femur bone (femur) and limits the knee rotation.

Injuries to this ligament lead to knee instability, which often leads to arthritis.

Women suffer from this injury six times more frequently than men. Women also have relatively weaker gluteal muscles. So during jumps, rapid changes of direction and squatting women use thighs muscle more than gluteal muscles.

Reduced activation of gluteal muscles increases the pressure on the knees, which can very easily lead to ligament injury.

Women with weak gluteal muscles also put great pressure on the spine.

Instead of using buttock muscles they use muscles of the knee to a much greater extent to produce force while sitting or walking.

A group of researchers from England found that poor control of the gluteus muscles during bicycle riding or driving causes lower stability of the lower part of the spine.

This can usually increase the risk of severe back pain.

Strengthening of gluteal muscles can lead to more powerful movements and prevent back injury.

This article provides a description of gluten-based treatments that have a scientific basis and which will lead to the development of a beautifully shaped rear part of the body of a sporty appearance, the main advantage of which is the prevention of back and knee injury.

Best exercises for a firmer, stronger and bigger butt

Scientists use electromyography (EMG) to determine which exercises are the best for toning and strengthening thighs, hips, stomach, back, shoulder and chest muscles.

EMG measures the electrical activity of a muscle.

With this method, electrodes, which register electrical signals, are placed on a muscle.

The harder the muscle contracts, the more electric energy will be registered by the EMG device.

By placing electrodes on the key muscle groups, scientists can tell which exercises are the best for toning and strengthening of a particular muscle.

That’s why EMG studies and measurements will be the basis of this article. I will present you with exercises that best isolate and build gluteal muscles.

Gluteal muscles include gluteus medius, gluteus maximus, gluteus minimus and tensor fasciae latae.

Gluteus maximus strengthens legs and turns thighs inward, while the rest of the gluteal muscles turn legs outwards.

Large number of scientists think that leg squat is THE BEST exercise for buttocks.

In one EMG study, it was confirmed that squats, hip extension, squat on one leg, step-up platform and step forward exercise equally well develop gluteal muscles.

Hip extension and step platform exercise proved to be the best for the development of hamstrings.

There is no single exercise that would lead to the optimum development of both gluteal muscles and hamstrings.  That is why you need to combine several different exercises to form both of these muscles nicely.

How to shape your buttocks

Buttocks can be shaped nicely if you increase the strength of gluteal muscles and reduce the fat tissue that covers this area.

Workouts for the lower body form and define gluteal muscles, while cardio exercises and proper nutrition reduce fat in the body and make the booty look smoother, shaped and beautiful.

Many women avoid high-intensity workouts because they don’t want to look like meatheads.

But, for most women, fat usually accumulates on the ass and thighs.

Exercises presented in this post will help you tone buttock muscles and lose fat.

Power training itself won’t be able to help you in any way unless you lose fat that covers these muscles.

Muscles become stronger and much better if exposed to contractions under high pressure. Therefore, you can develop leg muscles and legs with unilateral and bilateral exercises.

Bilateral exercises simultaneously activate muscles on both legs, while unilateral exercises put emphasis on each leg individually.

Unilateral exercises help us better isolate muscles and force them to adapt quickly and efficiently. Unilateral training also improves muscular symmetry and muscle balance of the left and right side of the body.

Cardio for nicely shaped booty

In order to get rid of excess fat quickly, do a high-intensity cardio exercise.

Walking or running on a treadmill with a slight incline has two benefits.

It will simultaneously burn huge amounts of calories and build calf, thigh and buttock muscles.

Treadmill with slight include pressures the muscles almost as much as a step platform does. The inclination causes the body to lift its mass against gravity, which leads to the strengthening and development of the lower body part.

For example, walking on a treadmill while gradually increasing incline will simultaneously develop quadriceps, gluteal and hamstring muscles.

Compared to regular running, an inclined treadmill is much harder.

But also it burns more calories.

If you are a beginner, then start with flat surface to build up your aerobic capacity.

Then gradually increase speed and incline intensity.

For example, once you are able to walk fast without stopping for half an hour, then slowly start increasing treadmill incline.

My suggestion is to set up the treadmill so that you alternately walk for 2 minutes on a flat surface and 2 minutes under 5% incline. Then gradually increase the workout length and incline intensity. The goal is to reach 60 minutes of walking with a 10% inclination.

This exercise should be performed 3-6 times a week. Of course not on the same day.

Workout intensity should be around 70% of your maximum intensity, which is actually the highest speed at which you can walk and talk at the same time.

Intense training burns more calories and speeds up your metabolism during the day.

However, keep in mind that you need to include resting days in your training program. My suggestion is to have 2 rest days a week.

What can you expect?

Perform butt exercises at least 3 times a week. Eat healthy protein-rich food. Walk from 30 to 60 minutes on a treadmill at least 3 to 6 times a week.

Only then you can expect to get nicely shaped butt in 3-6 months.

Don’t expect to see instant results immediately.

Women usually have a bulk of the body fat in the lower part of the body.

So, be persistent and patient!

Genetics also play an important role. However, every woman can nicely shape her butt. It’s not easy, but the results are worth the effort.


First, take a look at this video to learn how to correctly perform a leg squat.

Depending on your current physical strength, you can either do it without any additional weight or with dumbbells.

Take dumbbells in each hand and lift them up to the level of your breasts.

Stand so that the distance between your feet is slightly larger than your shoulder width. Turn your toe fingers slightly to the outside.

Keep your head in a neutral position. The back should be completely upright.

Slowly squat all the way down until your thighs are parallel with the floor.

During this movement, hold your back upright, shoulders folded, chest bent. Your legs should be bent in such a way that your thighs move from the side rather than in front of the body.

Finally, return to the starting position, while maximally activating the back area of the hip and thigh muscles.

Hold the back completely straightened all the time, and the head in a neutral position.

Stepper or stairs

Stand in front of a stepper and place the right foot on its center so that your knee is bent at 90 degrees angle.

Lift up on the stepper until the right leg is fully extended. While doing that, maximally activate the hip extensions.

Go back to the starting position.

Make your hips steady all the time, back straightened, chest pushed out and your head is in a neutral position.

Then do it again, but this time with your left foot.

One leg bench squats

Stand about one meter in front of a bench or stool. (back should be facing the stool)

Place the upper part of your left foot on the bench and transfer the bulk of your weight to your right leg.

With your right foot, slowly lower yourself until your thigh is parallel with the floor.

During the exercise, it’s important that your back is always straight, the chest is pushed out and your head is in a neutral position.

Go back to the starting position.

As with all gluteus exercises, the move should come from the hip, and not from the back.

Repeat the same move with the other leg.


Stand so that your distance between your feet is equal to your shoulder width and put your hands on your hips.

Make a step forward with one foot, folding it until your thigh is parallel to the floor.

Don’t lift your foot from the floor and don’t move the body too much or too hard so your knee doesn’t slip through your toes.

Repeat the same move with the other leg.

Try to keep your back and thighs as upright as possible and keep the neutral position of the spine.

Hip extension

Get down on your hands and knees, but keep your spine in a neutral position.

Lift and pull your right foot back and, while doing it, tighten the gluteal muscles. Hold that position for ten to thirty seconds. Do not bend backward while doing the exercise. Repeat the same move with the opposite leg.

You can also do this exercise by simultaneously exposing the opposite hand. For example, by pulling your left leg and right hand at the same time and vice versa.

Finally a nice ass

Perform booty workout 3 times a week (for example, Monday, Wednesday and Friday).

Start by doing 1 set of 10 reps for each exercise.

Rest for about 1 minute between sets, and 2 minutes between exercises.

Gradually increase the number of sets until you achieve 3 sets of 10 reps for each exercise.

But please listen to your body. Don’t hesitate to reduce the number of repetitions or sets if you experience too much pain in the muscles or the wrists.

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About Mia Lopez

Hey there, Mia here! I’m fitness enthusiast committed to sharing raw and uncensored health hacks backed by science and real results. My goal is to help you become the healthiest version of yourself and perfectly fit in your favorite clothes.

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  1. Wow! That’s amazing,i love it.

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