Ask any bodybuilder about deadlifting, and they will tell you that it is the classic weightlifting exercise. However, you don’t need to be a competitive muscle man or woman to appreciate the benefits of this physically demanding workout. In fact, it can be a great way for anyone to exercise important areas of the body, and that includes the backside.
Deadlifts might not seem like the number one workout for shaping and toning your backside, but they are. In fact, the Focus T25 schedule, which was created by the same man behind the Insanity and P90X programs, recommends them as the main exercises for training and defining the glutes.
Alongside squats and lunges, deadlifts are an amazing way to build a bigger butt. However, preparing for this endeavor requires participating in severe resistance training sessions two months prior to taking up your booty project. Prepare your muscles by doing lunges, leg curls, leg extensions, barbell back squats, and back hyperextensions.
In this way, your body will be up to the challenge of performing several variations of deadlifts, which are notoriously hard exercises to perform. The key to shaping your glutes via this type of training is to use moderate to heavy weights. Your backside needs to be challenged enough so that the muscle fibers break down and thicken up faster, leading to visible improvements.
In addition to using the right size weights, it is also important to focus on the moves you perform. Classic deadlifts are an efficient way to build up your glutes, but by trying different variations, you will achieve more visible results in no time. Here are two recommended moves to try out the next time you hit the gym.
To engage in the single-leg deadlift, grab your weights, stand up and keep your feet together at first. Bring your right hand and the weight in it to the front of the right thigh. Then, with a slight bend of the knee, lean your body weight onto your left leg and lift your right leg behind your body. Keep it straight to maintain proper posture and lower your torso until it is parallel to the floor.
Push through the left heel to regain an upward stance and keep your core straight. Bring your right leg in, mimicking a seesaw motion, and squeeze your butt when you are at the peak of the exercise. Rest, then repeat on the other side. This will give you a chance to work on your balance while building a killer booty.
Stand up and ensure your feet are hip-width apart, keeping a kettlebell by each foot. Stagger your stance by putting one foot forward at a one-foot distance from the other. Lower your body by bending the knees and hinging at the hips, then grab the weights with the arms extended straight. Maintaining a flat back, push your butt back as far as possible.
Push through your heels to return to an upward posture and tighten the core in the process. Squeeze your butt at the top, then lower the weights back on the floor. This allows you to lift with more resistance than a single-leg deadlift, which is great for your training. With variations such as these, you are bound to speed up the glute-building and toning process.
Deadlifting is a great way to build your glutes for an incredibly shaped and toned booty. The key to achieving these coveted results is to use medium to heavy weight, so that muscle fibers can break down and thicken properly. To ensure that the process is as quick as possible, try a few interesting variations to the classic move as well, like our trap bar.