Do you spend hours in the gym every week trying to get rid of your flat buttocks? Believe us, you are not able to sculpt lifted buttocks by performing only squats and deadlifts. In this article, we would like to show you how to strengthen your glute muscles and pump your buttocks in just several months. Are you interested?

Why can't you lift your butt? Bret Contreras is a fitness trainer, who decide to use electromyography to measure muscle activity during exercise.

During the experiment, the participants performed exercises with their body weight, dumbbells, barbells and other equipment, while special sensors monitored the activity of their muscles groups. The results of the experiment helped Contreras realize that people don't really know how to train gluteus muscles.

Why deadlifts and squats can't help you obtain your goals? Most people perform deadlifts and squats in order to pump their butts. However, it turns out that deadlifts, squats and lunges are not effective for booty training. Instead of these exercises, Contreras created an effective plan for pumping gluteal muscles, which consists of four phases.

If you want to lift your buttocks, you should perform each phase for two-three weeks. But you shouldn't stop performing squats, lunges and deadlifts. You should perform basic glute exercises twice a week and compliment it with the four phase glute workouts created by Bret Contreras. Are you ready to work out? Scroll down to see how to perform these moves correctly in order to obtain desired results. You can do it, ladies!

READ MORE: A 10 minutes workout to get a firm lifted butt

#1. Bridges

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Credit: BetterMe

#2. Bird Dog

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Credit: BetterMe

READ MORE: A 14-day butt lift challenge

#3. Leg Swings

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Credit: BetterMe

#4. Clams

Credit: BetterMe

Credit: BetterMe

READ MORE: These 8 simple exercises can help improve the appearance of butt and legs

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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