A lot of people, both male and female, are seeking ways to build their glutes. They peruse bodybuilding magazines and the Internet in search of ‘butt building exercises’ that will add size and shape to these potentially provocative posterior muscles. Here is a typical list of effective butt building exercises that are presented in much of the subsequently discovered material:
- Deep Squats
- Lunges
- Leg Curls
- Leg Presses
- Butt Blaster Machines
There are at least a half-dozen good 'butt building exercises.' However, there's one that could give you better results than any other.
Among these typical butt building exercises, the most effective for overall mass is probably the deep squat. When this exercise is performed with a slightly wider-than-shoulder-width stance while descending deeply enough that the butt touches the back of the ankles – glute-building potential goes into overdrive.
But here’s a slight twist on deep squats that can prove to be the ultimate in butt building exercises: Use a Body Master squat machine or a Smith Machine to do sets of deep squats at only the bottom half of the movement. This allows the glute muscles to get targeted with more time under tension while performing the butt-building, bottom-half of the squat reps.
Here’s how to do it:
Use a Body Master squat machine or a Smith Machine. This will allow you to safely re-rack the weight and un-rack it at the bottom of the movement. Do not use free weights for this exercise and do not attempt it on any machine that doesn’t allow racking of the weight at or near the fully squatted position.
With feet slightly wider than shoulder width and placed slightly behind the vertical plane of the body – perform a few sets of squats from the fully descended deep squat position to the point where the thighs are parallel with the floor. In other words, perform deep squat reps at only the bottom half of the movement. Be sure to do these reps slowly, with full control, while using a lighter weight than you would use on full squat exercises.
Another safety measure: If you perform these sets on a Body Master squat machine, make sure the lever bar is in the ‘un-rack position’ before ascending upward or it can hit the re-rack latch at the top of the machine. In other words, there are two weight re-rack latches on these machines and the lever needs to remain open throughout your set in order that you don’t have any obstructions.
If you desire to build bigger, shapelier, more powerful butt muscles, I highly recommend deep half-rep squats. Sets of eight to ten reps following your full squats workouts will prove to be the ultimate in butt building exercises.
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