While a lot of African women have large butts, some have resulted to mastering squats, deadlifts, and lunges to get something larger than nature has blessed them with. However, building functional strength and a fully-formed booty actually requires moving in every direction, not just those up-down exercises.
The glute complex which includes the glute maximus, minimus, and medius muscles of the butt are primarily involved in hip extension (squatting) and lateral leg abduction and rotation (stepping out, stepping in).
As such, side-to-side movements like lateral lunges and mini-band walks are what you need to get the larger butt you desire. Which of these exercises works your backside best? Lateral mini-band seems to be the best.
In a low lateral lunge, it’s only at the bottom that the glutes are fully contracting. As you straighten your legs, you let go of your glutes, which means they aren’t working anymore. The lateral walk, on the other hand, works your booty non-stop, as you step from one end of the room to the other.
Lateral mini band walks are a favorite exercise of physical therapists to strength coaches because they help to light the glutes on fire in a way that’s very difficult to mimic any other way.
During the lateral walk, you’ve got that hip hinge and lateral step to work all sides of your glutes. And, as a bonus, the mini bands helps to fight against that lateral leg movement and this will increase the energy to your abductors and glutes, to make them even more larger.
Lateral Mini-Band Walk
To perform the lateral mini-band walk, stand with your feet slightly wider than your shoulder width, knees bent and a mini-band looped around your calves. Step your right foot out to the right, followed by your left, keeping tension on the band and your feet painted forward.
Complete reps, then repeat steps to the left. Continuously performing this exercise will make your butt larger.
Low Lateral Lunge
The low lateral lunge requires you to stand with your feet about twice shoulder-width apart. Shift your weight to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
Keep your right leg perpendicular to the floor and your left foot on the ground. Without raising yourself back up to standing, reverse the movement to the left. That’s one rep. Perform 10 reps at a time at least each day.