How to get a great butt according to Kateřina Vomáčková | The best butt exercises for women

How to get a good ass

In the video I mention the best exercises for developing the gluteal muscles. The first five exercises are primarily aimed at developing the large gluteal muscle, which makes up the volume of the buttocks. So if you choose not to exercise this muscle part, it can lead to its underdevelopment. For full development of the gluteus maximus, self-weight exercises alone are not enough, as it is the largest superficial muscle on the body. Especially for women, they should not underestimate exercises with sufficiently heavy weights. Also, it is not effective to train the glutes only with squats and lunges or only with hip thrusts and lunges, because all parts of the glutes are not developed in this way.

Squat

The squat is a complex exercise, so you won't only feel your glutes. Some say it is the best exercise for the butt, some are opponents. For me, this exercise is great for developing the glutes, but it depends a lot on its execution. If we choose a pelvic level stance, this will focus more on the front thighs. A better option to exercise the glutes would be to choose a wider stance than our pelvis level and go as deep as possible, leaving a solid center of the body. We will stretch the buttocks much more in this design than with a narrow stance.

Romanian deadlift

The Romanian deadlift is an exercise that allows us to stretch the glutes in an extended position. If we do not have a mobile hip, we do not perform the exercise with enough depth. For this case, a better option may be to perform the exercise on one leg, this allows us to go more behind the body with the glutes. If you only feel the lower back with Romanian deadlifts, not primarily the back of the thighs and glutes, then focus primarily on a tight mid-body, proper breathing into the abdomen, and range of motion.

Hip Thrust

The Hip Thrust is an often underrated and sometimes overlooked exercise. For me, it could have a presence in both women's and men's training, as it works the glutes more than the squat. We shouldn't want a strong butt just because it looks aesthetically good, but also because it will help us with complex exercises like squats or deadlifts, for example. For this exercise, I would focus primarily on a solid mid-body, a slightly planted pelvis, full range of motion and controlled movement.

Bulgarian squat

If you incorporate walking lunges, spot lunges or Bulgarian squats into your training, you won't go wrong, on the contrary. In fact, these exercises engage the muscles differently than, say, the complex squat, and should have a place in your training plan. Just like with the classic squat you don't want to go to half depth, you should keep an eye on this with the Bulgarian squat, otherwise again this exercise may not be effective. For the ideal standing leg position, you can try sitting on a bench, stretch both legs out in front of you and place your standing leg on that spot.

Lunge on the bottom pulley

The lunge is a more isolated glute exercise compared to the previous exercises mentioned, but the gluteus maximus still takes up a lot of muscle here, unless you're only doing the range in the top position (this is shown in the illustration). To engage the entire gluteal surface, I would choose to bend the torso almost horizontal with the ground and the leg we are engaging would go in the bottom position in front of the standing leg. The important thing here is to perform

Lower pulley positioning

In this exercise we target more of the upper glutes, specifically the small and medium glute muscles that form the rounding of the glutes at the top. In the video, I performed the exercise in a slight forward bend, with the leg that I wasn't lifting going behind my body, as this way the stretch of this part of the glutes feels better than what you see in the illustration.

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