I've always worked out because I like the way it makes me feel. Any physical benefits were just a bonus to me. Now as a serious runner, I understand the importance of a strong posterior. That's why I tapped Morgan Rees, an ACE-certified personal trainer who also holds a BS in Kinesiology, to help me target the one part of my lower body workout I've been lacking: the booty.
She explained that whether you're looking to build strength like me or boost the shape of your bum in general, there are some things you can do to build a stronger butt. "Genetics limit the extent to which you can increase the size of your glutes," she said. "[But] it will not limit the fact that you can build muscle mass, density, strength, and definition. If you are consuming proper nutrients — especially protein— and training consistently, then you will see results in some fashion, but these results regarding the glutes can take weeks or a few months to show."
To help me on my booty-strengthening journey, Rees shared a 10-minute workout I can try three to four days a week — or tack onto my usual workouts — to strengthen my backside. Get ready to don those training-ready shorts like the UA HeatGear® Armour Shorty ($25), and check out my new booty-blasting workout ahead.
Single leg glute bridge
Quadruped glute extension to abduction
Sumo deadlift with dumbbell or kettlebell
Pro tip: Your hips will go back as you bend your knees to lower the weight back to the ground, but maintaining a straight spine throughout is a priority.
Banded clamshells
Want to take it a step further? Partner this workout with other lower body movements like stationary lunges with a forward lean and Romanian deadlifts that target the surrounding muscles. "This right here is the golden ticket: work surrounding muscles just as hard," she said, adding that focusing on the hamstrings, quadriceps, and calves is just as important for building a strong bum. "Muscles don't function in isolation," she added.
Of course, no matter what your goal is remember: no two booties are built the same. "Your bum is made for your body," explained Rees. "When it grows in size and shape, it will conform to what fits your physique. Instead of trying to make it look like someone else's, just remember that your bum is your bum, and it's special."