Exercises That Build Muscle in the Hips & Butt for Women

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If you're a woman who wants to build up muscle in the hips and butt areas, there are a few key exercises that you're going to want to experiment with. Learn about exercises that build muscle in the hips and butt with help from a longtime personal trainer in this free video clip.

Part of the Video Series: Instructional Exercise Tips
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Video Transcript

Hi, this is Stephany with Elevate Fitness and today, we're going to talk about exercises that help build muscle in the hips and butt for women. Today, we're going to work on three different workouts and my goal is to target all three parts of the booty muscle, your gluteus maximus, your medius and your minimus. So, we'll go ahead and start out with the major muscle which is the gluteus maximus by doing lunges. And there's so many ways to do lunges, but we'll work on doing reverse. What you want to do is step back, just like the squat, you want to focus on having your knee above the ankle and when you step back, you don't want to hyperextend that ankle. You don't want it to go too far back. So, try to keep it at 90-degrees. When you push off, you're using your booty to help push you off and when you are alternating, make sure that you keep your stomach drawn into the spine and you're keeping your shoulders pulled back. One good workout to work on your medius muscle, your gluteus medius is going to be penguins or side leg raises. So, again, don't bend the knee otherwise you start to focus on a different muscle. Keeping it straight, bring your leg out and come down and tap. And that actually works on the different muscle, a different muscle called the gluteus medius. Now, you can also switch it up by alternating leg to leg, but these are really good exercises for you to do to work on the gluteus medius muscle. Now, another workout that we can do is called, a workout called donkey kicks. And it actually started with Jane Fonda and as much as we make fun of Jane Fonda and her crazy leotard suit in the 80s, this is actually a really effective workout. This works not only the maximus, but also the minimus muscle which is a very hard muscle to target. So, what you want to do is you can either do this on bench or you can do it on the floor. You bring your leg straight up as high as you can, bringing it back down, making sure the knee is bent and you repeat the motion. Very simple motion, you want to keep your abs tight and by coming up and down, you really starts to feel this in the thighs as well as the booty muscle. This is Stephany with Elevate Fitness, and we just talked about workouts that build muscle in the hips and butt for women. Get lifted.


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