Greetings !
So you probably seen the hashtag #SquatsNotShots indicating squats are the KEY to building glutes. While squats are a wonderful exercise, they never been my number glute exercise to perform.
Squats are a compound exercise meaning they work multiple body parts (glutes, hams, quads, core, etc). Most people will tell you compound exercises are the way to go because you can load on more weight. More weight can equal bigger muscles (aka more curves as your glutes are a muscle).
But as you read in my 7 Tips to Building Curves on a Vegan Diet article, I talked about how important it is to lift "heavy" relative to your current strength. So adding more weight
isn't always a great and accurate selling point of compound exercises.
The BEST exercises for glute building are ISOLATION EXERCISES. Isolation butt exercises specifically target your glutes. This isn't to say other muscles aren't involved as your body is a unit.
However these types of exercises PREDOMINATLY target the muscle you want to grow.
Now do NOT totally get rid of squats! They are a great exercise to do for lower body strength and health! And yes they do contribute to glute building. But you want to focus more on isolation exercises.
Now you can't grow your glutes without proper nutrition and enough calories so make sure you are following a high calorie vegan meal plan like the one laid out in my ebook 28 Day Vegan Meal Plan Guide!
My favorite isolation butt exercises are donkey kicks, hip thrusts, and glute bridges. In the video, I show you how to perform one of my favorite Isolation Butt Exercises; Donkey Kicks.
