Bubble Butt Workout Please!!

Korindie

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Weighted hip thrust are number 1. I read a study where they had two identical twins on the same nutrition program and had one only doing squats 3 times a week and the other doing weighted hip thrust. After however many months the trial was for, the one who did hip thrust had 33% more muscle mass in her glutes, the one who did squats had more muscles in her quads and a couple other areas. Squats are good, hip thrust are better, lunges and split squats are also good, but for glutes primarily, weighted hip thrust is the king. Look up Brett Contreras
 

roundmidnight01

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Weighted hip thrust are number 1. I read a study where they had two identical twins on the same nutrition program and had one only doing squats 3 times a week and the other doing weighted hip thrust. After however many months the trial was for, the one who did hip thrust had 33% more muscle mass in her glutes, the one who did squats had more muscles in her quads and a couple other areas. Squats are good, hip thrust are better, lunges and split squats are also good, but for glutes primarily, weighted hip thrust is the king. Look up Brett Contreras

This 100%. Barbell hip thrusts are probably the most effective exercise for building glutes. I typically 3 sets of 10-12 reps about 3 times a week in addition to other compound exercises like squats, deadlifts, lunges. You should go quite heavy. You see these small women on instagram being able to hip thrust 2x or 3x their bodyweights no problem. If you're doing it right, your glutes will burn after a good session.
 

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I've done some of these as part of an exercise schedule, has a lot of the things ppl have recommended on here :) the kickbacks and hydrant pose are pretty hard in large rep numbers and it scales with extra sets. Not sure if it's better than a heavy squat based barbell thing tho, depends what you want!

How to Get the Bubble Butt of Your Dreams