With this super-effective bounce butt program, you are just weeks away from a nicer and stronger butt. 🍑

There are many effective exercises for the great ass. First and foremost, they are characterized by the fact that it is the butt that gets the most beatings, not the front and back of the thigh or back.

Many people swear by exercises such as squats, leg presses, and lunges, but the result could soon be that the aforementioned balance of power only becomes even more skewed.

1. GLUTE BRIDGE WITH BAR

This is a relatively simple and effective exercise that provides high muscle activation in the buttock muscles. Perfect for beginners.

Use a pad, preferably the Hampton type (which is extra thick) to protect the hips.
In the top position, there should be an angle of around 90 degrees in the knee joint.
Press your knees out so that they go over your toes.
Press with heel and hip. Avoid curving your lower back.
Tighten your abdominal muscles and buttocks.

2. HIP THRUST WITH BAR

This is perhaps the best butt exercise of them all. Not only is it available in many different variants and fits just as well with few as many repetitions, it also provides the highest muscle activation in the butt of all exercises.

Technically, the exercise is very similar to the glute bridge – only that it is done with a larger movement path.
Support your back using a bench that will hit you approximately in the middle of the trapezius.
Make sure that the back does not slide back and forth during the execution, but stays in the same place.
Keep your neck and head in a neutral position.

3. ETTBEINS HIP-THRUST

One-leg exercises can be great for training techniques and getting proper activation of the buttock muscles.

The same guidelines for hip thrust also apply here, but for extra stability and balance, you can extend your arms to the side.
Use a bench that you can put your leg on to further increase your range of motion.
Tighten your buttocks and make sure you go all the way up and down. No cheating.

4. REVERSE HYPER

Not all gyms have equipment that makes it possible to train the exercise, but if you are a little creative it can be done well. It takes almost nothing on the front of the thigh, a little on the back and a lot on the buttocks. An alternative is to attach an elastic band down to a ribbed path, or use a ribbon on a cable cross that is adjusted down at your legs.

The exercise can be done both with straight legs and with a bend in the knees.
Tighten your buttock (s) hard as you extend your hips backwards.

5. HIP EXTENSION ON ALL 4

This exercise actually requires a special device, but can also be performed on some kicks (leg extension machines). If you do not have it available either, it is possible to use elastic or your own body weight as a load.

Tighten the buttocks on the foot you are working with.
Press with the back of the foot / heel.

6. AMERICAN GROUND LIFT

There are admittedly many good butt exercises, but one of my favorites, which has really given my butt a much-needed boost, is American deadlifts. As I see it, the advantage is that you do not go so far down that you involve too much lower back, it wears out and you have to train easier. This exercise provides better muscle contact and you can use heavier weights.