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The easiest way to grow your glutes


Are you tired of tirelessly searching for the perfect workout routine to achieve that dreamy bubble butt and thick thighs? Look no further! We've got you covered with this comprehensive guide on targeting your glutes and thighs to create that perfect hourglass shape. And remember, at House of Sweat, our personal trainers will work with you to create a custom workout plan tailored to your goals.


1. Squats

Squats are the go-to exercise for building a bubble butt and thick thighs. This classic move targets your glutes, hamstrings, and quadriceps.

How to perform squats:

  • Stand with your feet shoulder-width apart.

  • Keep your chest up and your core engaged.

  • Lower your body by bending your knees and pushing your hips back.

  • Keep your weight on your heels as you lower yourself.

  • Push yourself back up to the starting position.

  • Repeat for 3 sets of 12-15 reps.

2. Glute Bridges

Glute bridges are a fantastic exercise to isolate and target the glutes, helping to lift and shape your rear.

How to perform glute bridges:

  • Lie on your back with your knees bent and feet flat on the ground, hip-width apart.

  • Place your hands by your sides, palms facing down.

  • Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.

  • Lower your hips back down and repeat for 3 sets of 12-15 reps.

3. Lunges

Lunges are great for targeting the glutes and thighs, helping build strength and definition.

How to perform lunges:

  • Stand with your feet hip-width apart.

  • Take a big step forward with one foot, keeping your chest up.

  • Lower your back knee towards the ground, ensuring your front knee is directly above your ankle.

  • Push through the front heel to return to the starting position.

  • Alternate legs and perform 3 sets of 10-12 reps on each side.


4. Deadlifts

Deadlifts are a powerful compound exercise that works your glutes, hamstrings, and lower back.

How to perform deadlifts:

  • Stand with your feet hip-width apart, toes pointing straight ahead.

  • Hold a barbell or a pair of dumbbells in front of your thighs.

  • Push your hips back, bending at the knees and keeping your chest up.

  • Lower the weight towards the ground while maintaining a neutral spine.

  • Push through your heels and engage your glutes to return to the starting position.

  • Perform 3 sets of 8-10 reps.

5. Clamshells

Clamshells are a fantastic isolation exercise to target the glutes. Specifically, the gluteus medius helps give your butt that round, lifted appearance.

How to perform clamshells:

  • Lie on your side with your knees bent and your legs stacked on top of each other.

  • Rest your head on your arm or a pillow for support.

  • Keep your feet together and lift your top knee, creating a clamshell-like movement.

  • Lower your knee back down and repeat for 3 sets of 15-20 reps on each side.


About House of Sweat

Achieving that bubble butt and thick thighs, you've always wanted is about aesthetics and building strength and confidence. Incorporate these exercises into your workout routine, and you'll be well on your way to reaching your goals. At House of Sweat, our personal trainers will work with you to create a custom workout plan tailored to your goals.


So, what are you waiting for? Let's get started today!

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