Most Effective Butt Exercises That Won’t Hurt Your Knees

Who doesn’t want a backside that turns heads? You can do cardio until you’re blue in the face, but you won’t build a great bum unless you do some weight training. Not sure which moves or techniques are best for building the perfect booty? We’ve got you covered.Here are few ways to make yours rounder, fuller, and stronger so you can rock the heck out of those new skinny jeans.

 

1. SQUAT

Of all the bum-friendly exercises to add to your workout routine, the squat should be numero uno. True, it’s the queen exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and can even tax your cardiovascular system.

Joan Puli, an IFBB Bikini competitor and proud owner of a great booty has some tips for squatting. “Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout,” she says. “They’re the perfect way to make sure you concentrate on using the right muscles throughout the workout.”

Before each leg workout, Joan does 4 sets of 25 reps of bodyweight squats. She focuses on squeezing the glute muscles to get them firing and ready for her heavier lifts ahead.

Joan also recommends concentrating on form rather than weight. “Focus on feeling the form through all of your exercises rather than using the heaviest weight possible,” she says. “It’s important to feel that mind-muscle connection.”

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