Chest And Triceps - Muscles to Grow Bigger

we all know and love the basic squat. Although it’s a legit way to work that back, this move alone won’t get you to your dream butt, says Brittany Perille Yobe, a certified personal trainer who posts peach-centric workouts and gravity-defying belfies for her 1.2 million followers.

“Of course, squats engage the glutes,” Perille Yobe told Cosmopolitan. “But compound movements such as squats and lunges train more of the quads, lower back, and hamstrings, so they won’t automatically result in greater glutes.”

To achieve your best possible butt, you’re better off mixing things up. “I train...with about  different glute exercises that isolate the muscles by working them from various angles,” says Perille Yobe.

1. Weighted Bridge

A largely underappreciated exercise that isolates the glutes, strengthens the hip flexors and increases core stability.
How to:

• Lay on your back, bend your knees and position the feet slightly wider than hips width apart and firmly locked on the ground.
• Place a light dumbbell on each of the hips and lift them by tightening the glutes, thighs and abs, explosively thrusting your hips upwards.
• On the way up, squeeze your buttocks as hard as you can.
• In the final position, the body should form a flat line between the knees and shoulders.
• Perform 3 sets with 15 repetitions each.

2. Lunges

The lunge is a total lower body workout that can powerfully tone your legs and backside while also improving the flexibility of the hips.
How to:

• Start with a straight upper body, legs at hips width apart, shoulders back and chin up.
• Step forward with one leg, lowering the hips until both knees are bent at a 90 degree angle.
• Make sure the front knee is right above the ankle and the other knee is slightly above the ground.
• Push back to the starting position and repeat with the other leg.
• Perform 3 sets with 10-20 repetitions each.

3. Squat Pulse

This is basically an enhanced variant of the regular squat, so performing it will bring those great results even faster.
How to:

• Stand with feet at hips width apart and arms fully extended out in front.
• Lower your body down into a squat, keeping the back straight.
• Hold the position at the bottom and pulse a few inches up and down by raising and lowering the butt.
• Do 15 pulses, then return in standing position.
• Perform 3 sets with 15 repetitions each.

4. Donkey Kicks

This exercise works the lower back, core, legs and bottom.
How to:

• Get on all fours on the ground, knees placed below your hips and hands at shoulder width apart.
• Keeping a 90 degree angle at the knee, lift one leg up until the thigh and knee come in line with the rest of your body and your foot is high up and parallel to the ground.
• Hold the position for a few moments, keeping the glutes tight, then slowly return to the starting position and repeat the movement with the other leg.
• Perform 3 sets with 15 reps each.

5.Donkey Kick/Fire Hydrant Combo

Excellent exercise for strengthening both the glutes and the hamstrings.
How to:

• Start in the same position as for the donkey kick, on all fours with knees at hips width apart and bent at a 90 degrees angle.
• Keeping the back straight, raise one thigh and bring it close to the chest, then open it outwards, keeping the thigh parallel to the floor.
• Hold for few moments, then slowly return to the starting position and repeat with the other leg.
• Perform 3 sets with 15 reps each.