When it comes to building muscle and burning fat, the deadlift is the queen of all lifts. As a compound movement it targets a whole array of muscles, which is great for butt building.
Also, by including the deadlift into a routine, the whole workout becomes much more efficient. Why spend extra hours trying to target individual muscles when you can just pick up a heavy ass bar?
The three major muscle groups hit by the deadlift are those found in the hip, lower back and knees. These include the quadriceps, the hamstrings and of course the gluteus maximus. The large group of muscles that make up the butt.
Additionally, the movement also calls upon team of supporting muscles found in the core, shoulders and remaining back. Making it the “go-to” lift for functional fitness and increasing overall strength.
Bend The Bar For A Bigger Butt
For us though, we’re all about the fact that the deadlift targets the entire backside. As the knee joint extends, the glutes and hamstrings contract. Creating tiny micro-tears in the muscle tissue, that with proper recovery will repair and grow.
Achieving noticeable gains relies on lifting enough weight to genuinely challenge the muscle. Simply put; the bigger the bar-bend, the bigger the butt. A load that we can move for 6-12 reps is the optimal amount.
Too little weight and we won’t be pushing our body to it’s true potential. Too much and we’ll over work the muscle, risking injury. If in doubt, play it safe with a lower load or hire a personal trainer.
The commonly agreed effective number of sets is no more than a max of 6. It’s all about finding the sweet spot between the number of reps and sets that works for you.
Once you’ve found your magic formula, try deadlifting once or twice a week. Due to the stress they put on the body and the CNS, any more frequency runs the risk of serious DOMS. Don’t say we didn’t warn you, girl.
Let’s do this! – How To Deadlift
If you’ve never deadlifted before the whole thing can seem a little daunting. So, we’re going to break things down and make them nice and easy. Just make sure to grab a pair of flat training shoes and a pumping playlist before you start.
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