As a young budding teenager I was often asked how I managed to obtain my bubble butt. At such a young age I didn't realize that a rounded backside was associated with strength, sexiness, and viewed as aesthetically pleasing in my skinny jeans. In college I was nicknamed bubble butt by my friends and family who thought it was amusing that a tiny cheerleader could have such a strong well rounded back side. After college as I solidified my career in the fitness industry I was frequently asked for my bubble butt exercise secrets. It wasn't until my director approached me to develop and run a class focused on glute strengthening exercises, that I realized I could help women develop their backsides and feel more confident and sexy. As it turned out, this class was a great success with nearly 18 people per class.
Sure, most of my bubble butt could have come from genetics, but I also give credit to my years as an athlete. Knowing this, I dug deep into my library of past and present experiences to carve out a clear and concise bubble butt plan that I feel any woman can implement to develop a chiseled back side.
7 Exercises For a Defined Bubble Butt!
My favorite bubble butt exercises originated from compound functional glute movements and power drills to accentuate one's backside. First, a good warm up is always necessary. Next, complete 3 rounds and 10-15 repetitions of each of the 7 exercises. To provide the greatest benefit, I recommend implementing this program at least 3-4 times weekly. This must be in conjunction with a well rounded diet and cardio activities focusing on the glutes to sculpt a perfect bubble butt!
1. The Goblet Squat
Find a moderate weight. (kettle bell, dumbbell, sandbell or your baby!)
Hold the weight in your hands in line with your collarbone
Stand tall, feet hip width apart, and sit back as though you are sitting into a chair
Attempt to squat 90 degrees or below
Push up through your heels and squeeze your glutes as you return to the starting position
2. Romanian Deadlift
Standing tall, hold a moderate/heavy barbell or weight at the level of your thigh
Keep a slight bend in the knees and flex forward at your hip joint while following the barbell down towards your shins
When you feel a stretch in the hamstrings accelerate back up to a standing position while contracting the glutes
3. Wide Stance Weighted Squat (Sumo Squat)
Stand with feet wide apart and toes/knees facing outward
With a moderate to heavy weight (barbell, dumbells, sandbells, or your baby!) drop down until thighs are parallel to floor
Do not arch your back instead engage your core, keep your chest high, and hold for 5 seconds in the down position
Explode up while contracting your glutes
4. The Plyometric Tuck Jump
Engage your core, feet hip width apart
Drop to a squat position and then explode into the air as you bring knees towards your chest
Jump as high as you can while keeping good posture
and softly by keeping your knees slightly bent. See Video below.
5. TRX Hamstring Curls
Place each heal into the TRX straps and Lay Supine on a mat
Lift hips up and keep both knees parallel to one another
Push through the heel of both feet while lifting the hips as high as possible
Pull both knees in towards your chest
Contract your glutes as you extend your hips
6. Walking Lunges
Similar to a traditional lunge, hinge forward at the hip joint reaching to the floor directly in front of you
Push through the front heel as you stand up
Contract glutes as you extend upwards
7. Dumbbell Side Lunge
Hold a light/moderate weight (barbell, dumbbells, sandbells, or your baby!)
Take a large step to your left and sit back until your left thigh is parallel to the floor
Push through the left heel while contracting the left glute
Return to start position and alternate to the right side
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About The Author
Andrea Steponaitis- ACSM Certified Personal Trainer
Andrea Steponaitis is the proud owner of MY BODY Fitness. As a former collegiate cheerleader her passion and enthusiasm shines through in everything she does! She specializes in personal training, group fitness classes, prenatal / postnatal fitness, weight loss training & nutritional counseling.