Alright, booty-builders, gather ‘round. Let’s get one thing straight: if you’re dreaming of a round, toned AF booty that turns heads, you need a strategy.

And that strategy is simple: you must train all three of your glute muscles.

Yes, three! Meet the team:

• Glute Maximus: The big boss. This is the muscle that gives you that coveted lift and shape.

• Glute Medius: The side sleeper. This one sits on the outer part of your hip and is the secret to that coveted “round” look, filling out your favorite jeans.

• Glute Minimus: The hidden helper. It works with the medius to stabilize your hips.

Here’s the problem: most of the so-called “booty-building” exercises you’re doing are slacking on the job. Think about your standard squats, glute bridges, and even that stair stepper you love to hate. They’re great, but they often leave one or more of these key muscles on the bench.

So, what’s the solution?

The good news is, there is one legendary exercise that fires up all three glute muscles simultaneously. It’s the key to building a perky, well-rounded “bubble booty” from every angle.

Ready for the pop quiz? Drumroll, please…

🍑 Can You Guess The #1 “Legit Killer” Booty Exercise?

Is it:
A) The Squat?
A classic, but nope. While squats are a fantastic compound movement, they primarily target the quads and glute max, often neglecting the crucial glute medius and minimus.

B) The Glute Bridge?
Warmer! Glute bridges are a solid isolation move for the glute max, but they lack the full range of motion and load needed to become the undisputed champion.

C) The Stair Stepper?
A great cardio burn that engages the glutes, but it’s not a dedicated strength-builder. It won’t provide the progressive overload needed to build significant, round muscle.

D) Fire Hydrants?
A good accessory move for the glute medius, but on its own, it’s like bringing a water pistol to a cannon fight. Not nearly enough to build the whole package.

The Moment of Truth: The #1 Booty Exercise Is…

The Barbell Hip Thrust! 🎉

If you guessed it, give yourself a pat on the back (with your newly strengthened glutes). If not, prepare to have your world—and your booty—rocked.

Why the Barbell Hip Thrust is the Undisputed Champion:

1. Direct, Axial Loading: Unlike a squat, where the weight is on your back, the barbell sits directly across your hips. This places the load perfectly on your glute muscles, forcing them to do the lion’s share of the work.

2. Peak Glute Activation: Electromyography (EMG) studies consistently show that the hip thrust produces the highest levels of muscle activity in the gluteus maximus compared to any other lower body exercise. It’s not even close.

3. Targets ALL THREE Glutes: At the top of the movement, you achieve full hip extension, hammering the glute max. But the magic doesn’t stop there. To prevent your knees from falling inward (a.k.a. knee valgus), your glute medius and minimus fire like crazy to stabilize your pelvis and femur. It’s a full-team effort!

4. The “Bubble Booty” Builder: By targeting all three muscles with heavy, focused load, you’re building from the side, the back, and the top. This is what creates that 360-degree, round, and lifted look.

How to Do It Right:

• Setup: Sit on the floor with your upper back against a sturdy bench. Place a padded barbell across your hips.

• Feet: Plant your feet flat on the floor, about shoulder-width apart.

• The Move: Drive through your heels to lift your hips up until your body forms a straight line from your shoulders to your knees. Squeeze your glutes HARD at the top.

• The Return: Lower the weight with control back to the starting position.

Pro Tip: The mind-muscle connection is everything. Really focus on squeezing your glutes, not just moving the weight.

So, are you ready to stop wasting time on half-effective moves and start building the booty of your dreams? It’s time to embrace the thrust!

Did you guess the #1 exercise? Let me know in the comments! 👇

Lift a saggy butt in only 10 minutes a day.