A common problem that women can face, with their physiques, is having a sagging or generally underdeveloped butt. The booty may have a decent shape up top, but as you move to the lower area of the glutes, it looks like it is in need of a lift. But, how do you accomplish this? How do you create lift for the underbutt or lower parts of the gluteal muscles?
How to Lift Your Lower Buttocks and ‘Underbooty’?
All right, before we get into any great detail here, let’s actually define what we’re talking about ‘lifting’.
So, some of you may want to fix a small or sagging booty.
While others, are thinking of the area, which gets called the underbutt. The underbutt is actually just a generalized term for this area…not a specific muscle. Though, it encompasses the hamstring, glutes, and where they attach.
To fix the appearance and give us that great peach looking rear end, we’re going to have to target, this whole area in conjunction with one another.
Either situation you may be in, the remedy to grow your bum, is through exercise and possibly fat loss (depending on your current physique). What will be true for those reading this, is that you’ll need to make muscle gains.
You want the rear end to appear lifted? There’s going to need to be the right amount of muscle to make it happen.
Don’t Get Discouraged
Just as a quick aside, it is important that we take our time, and let the development come at its own pace.
Don’t become overly impatient and try to do more work than necessary, as this can often lead to training too much, and giving us worse results.
The process of lifting and strengthening the glutes, does take time, but having realistic expectations can go a long way with sticking to the process.
Expect months of work going forward. There will be progressive gains, during the short-terms, but over the long haul the complete transformation won’t happen in a few days or weeks.
What exercises are good to lift the lower booty?
So, many of the exercises that I’m going to present here, should just be done in general for total booty gains. Some, will be more geared toward the hamstrings, while others will involve all of the glute muscles.
Nonetheless, these can definitely help in lifting up that lower buttocks, getting the muscle gains we need for the shape that we’re after. Keep in mind, you don’t need to do all exercises, in one workout. In fact, it’s going to be too much. This is more of an idea, of what you can do, not what you must.
As usual, it is tough to explain performing each through text, but there are plenty of YouTube videos which can guide you for proper technique. It is important, that you see how to correctly do them, to avoid injury.
- Sumo deadlifts
- Leg Press (I find a higher foot position, targets this area. Also, using one leg, with lighter weights)
- Hamstring Curls (single leg and two legged)
- Glute bridges
- Hip Thrusts
- Step Ups
- Stiff leg deadlifts (dumbbell or barbell. One leg varieties, as well)
- Kneeling Hip thrust on Smith machine
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