Tattoo Pain Chart 101 – How Bad Do Tattoos Hurt?
Before getting my first tattoo it was pretty clear I had a slight case of needle phobia. My dislike for them was about the same as how I felt about seeing blood, disgusted. Needless to say, becoming a doctor or even male nurse just wasn’t in my future back then.
Of course, things are quite different today. I owe a great deal of that change from staying committed when it came time to get finally tattooed.
Years ago I decided to get one of the most painful places on my body tattooed, the edges of my boney ribcage. If I could handle that, I could surely handle anywhere else on the body. Or at least that’s what I told myself at the time. As I sat in the chair, I watched the needle tear its way underneath my skin.
The stinging and burning wasn’t so bad; it was easier than I had first imagined. Then the needle started japing right into my bone up and down, over and over. Sh-t just got real. Of course, blood and plasma were oozing their way on out of my body too. Beautiful, indeed.
However, with every jab and sting I became more comfortable with the process. A few hours later my artist was finished. At the end of the day I left the shop with an entirely new outlook for tattoos. Everything I expected was quite different from the reality of actually getting a tattoo.
Sure, it was somewhat painful, though, it was more so just an annoying sensation overall. I didn’t pull out my hair, pass out, throw up, ball my eyes out, let alone die either. If anything I oddly enough, liked the process as much as I liked my new tattoo. When people ask if me if tattoos hurt, my response even today is still, “Yes, of course, but not as much as you’d first think.”
Since then I’ve done a lot of research over the years, all of which I’d like to share with you today. Below you’ll find a tattoo pain scale, exceptional advice, and plenty more. If you’re nervous about getting a tattoo and hubbub over pain has got you worried, the best advice I can ever give you is, “don’t be!”
1. Definitive Tattoo Pain Chart
I’ve put together an accurate tattoo pain chart for your viewing pleasure. While it might seem straightforward, there are still numerous things to consider before jumping to conclusions. All of which I’m going to explain to you in greater detail as you continue to read on.
Just remember, your personal pain tolerance and threshold are going to ultimately determine what hurts the most and least. Some areas sting and burn, others throb with heavy pressure.
2. Major nerves in the body
Here’s a breakdown of where nerves run throughout the human body. As you can see, there are a lot of areas which are prone to being sensitive when it comes to tattooing.
While looking at this chart, just keep in mind the amount of muscle and skin that cover each area on the body.
3. How bad do tattoos hurt?
While it does depends on placement, things like your health, pain tolerance, attitude and state of mind are all factors too. The truth is, getting a tattoo is more of any annoyance than a painful experience. Yes, it hurts, no one likes a sharp needle prodding into their skin.
However, a lot of people make a big ordeal out it when well, it’s really nothing to worry about in the first place.
For some spots on the body you might feel like wanting to tear your hair out. While others simply sting and burn a bit. Remember, people have different pain tolerances too.
For instance, your friend might have told you their arm tattoo was agonizing. When you go to get the same place inked, it might seem like a cake walk.
At the end of day, there are a lot of factors to consider. Your tattoo artist could he really heavy handed or light and gentle. Even eating a breakfast or large meal before getting a tattoo can help lower your amount of pain.
The underlying structure of nerves and bone, and the padding from all the fat and muscle play quite a large role too. I’ll explain this more below.
4. What does it feel like?
Truthfully, getting a tattoo will feel different across all parts of your body. Certain places are far easier to ink than others. Areas like the ribcage are bonier, while areas like your butt are far meatier.
In other words, some places have a lot of cushion and other simply don’t. Which as you guessed it, affects the sensation you feel greatly. Of course, another to keep in mind, is where all the major nerves run through your body.
For meatier areas, it will feel like someone is dragging a needle across your skin, and let’s face it, they literally are. However, it’s not like getting a shot at the doctor. A tattoo needle doesn’t go as far into your skin.
You can compare the sensation with getting scratched from an animal’s claw or getting stung by a bee to some degree. It certainly does sting a bit. Expect it to feel like a tiny, sharp needle is prodding into you over and over.
Most notably, you’re going to feel a burning sensation. Tattoo needles go up and down over and over again which creates a lot of vibration and heat. You might end up feeling the burning sensation more so than the stinging.
For bonier areas like the ribs for example, you will feel all of the above plus one more thing. As the needle hits near the bone it feel like you’re getting jabbed with a dull metal object. Press your fingertips into your rib cage really hard, that’s exactly what it feels like.
When it comes to major nerve endings, your sensitivity will increase. It will test your pain tolerance as the discomfort goes up and up.
5. The most painful tattoo spots
These are going to include any parts with the body with an abundance of bone and nerve endings. When it comes to nerves there are large clusters in places like your hands, throat, nipples, genitals, face, solar plexus, etc.
For boney areas places like the ankles, hands and wrists, feet, spine, ribs, collarbone, kneecaps and elbows, etc are going to be quite painful.
6. The least painful place to get a tattoo
The same place where you probably don’t want a tattoo, your butt. Although, the tops of your thighs, calves, front arm, etc. have a lot of muscle too. Basically any area with a lot of cushion and lack of nerve endings and bone will result in the least painful experience for most.
However, there is one thing to consider before jumping to conclusions here. Some people prefer deep throbbing pressure over higher levels of stinging sensations which comes from inking over muscle abundant areas.
7. Will getting a tattoo in this specific spot hurt?
Wrist: Not the worst. Generally, wrist tattoos are just plain old average on the pain scale. However, when it comes to sleeves and inking around the sides of the wrist things can start feeling pretty brutal.
Back: One of the least painful places depending on where you ink at. However, in another regard, these can be major annoyances. You know how getting a professional back massage feels so good?
Now imagine, someone running a sharp needle all over it. Your back is already sensitive to begin with. Of course, this excludes ultra-sensitive areas like the spine for instance. For the upper back and shoulders you’ll notice the pain level jump the higher up you go.
As you move closer and closer towards the inner thighs the pain will greatly increase. This is especially true and far more noticeable as you work your way up to the groin area. Those areas are downright painful. Should you go downward towards the knee you’ll find it to be one of the most painful spots on the body.
Foot: Very painful. Remember, there’s a very small amount of skin covering up a large area of bone here. With every dip of the needle you’re going to feel it prodding at your bones.
Ribs: Another high pain area. Interestingly enough, inking the spaces in-between each rib bone feels like a mixture of being tickled, burned and poked with a sharp needle. However, when you cross over to the bones themselves, that’s where things get painful. You’ll feel the needle jabbing at your bone over and over again. It’s a mix of pain, burning, heavy pressure and oddly enough, a really annoying tickling sensation.
Chest: Generally average until you move towards the collarbone and sternum. In terms of being on the pain scale, the sternum won’t make you tap out, however, you will be glancing your fist in some serious pain. You can compare it to the elbow and knees. Another part of the chest to consider is the nipple area. Some gentlemen face extremely high sensitivity in that area, others simply don’t.
Inner Elbow: Without a doubt, one of the most painful spots on the body. Worse than the already excruciating outer elbow tattoo.
Collarbone: Very painful. Interestingly enough, while getting a tattoo on your collarbone it might feel like you’re actually getting one on the neck with all the vibration going on.
Calves: Often a cake walk; average.
Forearm and front arm: Considerably average and comfortable to tattoo without any concern.
Genitals: Extremely painful.
Throat: One of the worst places to get a tattoo when it comes to pain.
Hands: Just like the foot, there’s a lot of bone and not enough skin covering it. Hand tattoos are as just difficult to get artists to do as they are to have inked while sitting in the chair. The same is true for the fingers as well.
Ankle: When it comes to ankle tattoos, it’s a tossup between average and terribly awful. Based on the bone-y location you can still expect a lot of pain regardless of your tolerance.
Head: Extremely painful and made even worse by the fact that you can hear the entire process happening just inches away from your ear.
Inner Bicep: Average until you move up towards the armpit. The armpit is in a world of its own; needless to say, it’s extremely painful.
Spine: High pain.
Hip: Certainly far above average. Remember, just like the ribs there’s a lot of bone here.
Behind the ear: High pain.
Shoulder: High on the pain scale, however, for some it’s slightly above average.
Stomach: Very bearable with some places above average and others below it.
Back of the neck: High level of pain.
Lip: Difficult to ink let alone, highly uncomfortable to get.
Shin: Often tender with a high level of pain on the scale. Varies man to man. Some have shins of iron others don’t.
Upper Arm: Considerably average.
Palm: High pain and very difficult if not impossible to ink. Considering how much the palm is used on the daily basis it’s easy to expect fading and wear. Even people who have tattoos on their entire body will leave this area as is, because the effort generally isn’t always worth it.
Knee: As bad as the elbow and armpit. Easily, one of most painful spots to get inked. Both the outer knee cap and inside areas will be extreme.
Remember pain levels vary greatly for each and every person. Don’t get discouraged if one place has a reputation for being associated with extreme pain. What hurts for someone else may very well end up not hurting you a single bit.
In other words, not all bodies have the same sensitivity nor pain tolerance. If you really want a tattoo in a specific spot go for it!
The pain doesn’t last forever, but the cool ink you get does.
Consider incorporating the discomfort of being in the chair into the meaning of your tattoo. If you care about something so deeply, show a little sacrifice; it will certainly be worth it in the end.
The Best Tequila Under $50 To Try in 2021
The growth and depth of quality tequila make it the most interesting spirit of 2021. Cool brands, famous faces investing, and strong Mexican regulations in production and distillation have helped fuel the spirit’s popularity.
There are three main types of tequila; Blanco, Reposado, and Anejo, although you’ll find Joven (in between Blanco and Reposado), Cristalino (filtered clear), and extra Anejo tequila (matured longer) online as well. Blanco tequila is unaged tequila that tastes more of the agave plant, while Reposado (rested tequila) and Anejo (aged) tequila are recommended for those looking for more intense flavor, depth, and complexity.
The following 10 best tequilas under $50 to try this year represent the growing range of options for quality, affordable tequila. They can be used for sipping, shots, or kick-ass cocktails, representing brilliant value for the tequila aficionado looking for cool brands and great tastes to add to their collection.
1. Tequila Partida Blanco
Tequila Partido Blanco is top drawer. It’s one of the smoothest tequila options at the perfect price point for the novice tequila drinker or the regular connoisseur.
The Partida tequila brand is known for taking their agave flavor seriously throughout the distillation process and it really shines through in this crisp and flavorful Blanco (the Partida Tequila Reposado is also a great expression). The Partida distillery cooks its agave within 24 hours of harvest, giving the agave spirit a freshness and earthy tone other unaged tequila varieties struggle to match.
The nuanced Weber agave and citrus combine on the nose, while the palate offers tropical fruit, vanilla, grapefruit, and white pepper spice. It’s a favorite tequila for complete novices or veterans and will be on the shortlist as a favorite tequila for many cocktail makers and mixologists.
2. Tequila Fortaleza Blanco
Tequila Fortaleza is a small-batch, handcrafted tequila made with the same production methods used in the family operation from nearly 150 years ago.
Each agave is selected for ripeness before it’s harvested and steam-cooked in a small brick oven. From there, a two-ton tahona stone wheel slowly squeezes the juices from the agave. When fermentation is complete, the distinctive tequila taste is achieved by being distilled twice in two very small, copper-pot stills.
Fortaleza Blanco is a classic unaged tequila with a creamy texture and a tasty finish. The Blanco’s flavor includes cooked agave, vanilla, butter, citrus, black pepper, along with herbs.
3. El Jimador Anejo Tequila
El Jimador Anejo is crafted from the finest hand-selected blue agave and then double distilled and aged in American Oak. The dark amber-aged tequila blends the classical taste of agave with smooth, buttery notes of caramel and walnut from the 12 month cask maturation, plus a hint of cinnamon and spices at the finish.
While one of the cheaper tequilas on this list, the El Jimador Anejo is a bottle you can buy with confidence to enjoy. It’s a rare aged and affordable tequila that’s perfect for slow sipping or as a simple mixed drink with lime and soda.
4. Casamigos Reposado Tequila
Casamigos Reposado Tequila is distilled from blue agave plants from the Jalisco Highlands, the heartland of Mexican tequila. Each agave is hand-selected for flavor, then slow-cooked.
This Casamigos Tequila expression is aged for seven months in white oak barrels, which gives the Reposado a chocolate woody taste, which makes it a great option for sipping or drinking neat. The Casamigos Reposado offers an aroma of vanilla, maple, spices, and peanut shells, with the customary tequila heat balanced by sweet tropical fruit and oak.
5. Espolon Blanco Tequila
Espolon Blanco tequila honors Mexico’s art and history, and the story of Espolon – the spur of a rooster – is great for starting conversations.
A nice, simple tequila is useful to pour liberally than a more expensive Blanco tequila with a similar clean agave taste. Crafted in Jalisco from 100% blue agave plant, Espolon Blanco is a good tequila at a bargain price.
Buying a tequila with versatility like Espolon Blanco can sometimes be the way to go – a party may break out after a quality tequila shot, mixed drink, or when a cocktail loosens things up!
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6. Herradura Reposado Tequila
Herradura Reposado is rich amber with copper color highlights, the result of resting eleven months in American white oak barrels. While many cocktail makers endorse the use of silver tequila only, a good Reposado tequila like this Herradura can kick your margarita or classic tequila cocktail flavor up to a new taste level.
The aroma carries light lashings of anise, fruit, and spices around cooked agave, with a surprisingly smooth vanilla and butter flavor that extends to a smooth, sweet finish with a hint of spice and heat. The Herradura Reposado comes at a nice price point for a good quality 750ml bottle, and the brand also markets a nifty agave nectar (aka agave syrup) that you can add as a non-sugar sweetener to your cocktail mix.
7. Patron Silver Tequila
Patron Silver is a premium tequila that every tequila lover makes a beeline for when traveling through duty-free on their way through a new country, or on the way home. Patron tequila is a no-nonsense, top-quality drop that you can mix into your classic margarita for warmth and the crispest taste of citrus, and when downed as a tequila shot, it’s almost second to none, lacking the fierce aftertaste of some other, less smooth expressions.
It’s a premium tequila that your home bar can rely on when entertaining, but if the silver is not your thing you can stretch out and try the other varieties, which range from the standard Reposado and Anejo bottles through to the ultra-premium Patron Tequila Platinum.
8. Corralejo Anejo
Described by the brand as a “tequila to be passed around the dinner table, to share at a party, or to order a round at the bar.” Featuring hand-harvested estate-grown 100% blue weber agave, Corralejo Anejo is double distilled and aged for 12 months in charred American oak barrels.
Corralejo Anejo tequila is a great expression to introduce to tequila drinkers looking for a more complex flavor, or for passing around between a group of friends during a night of Mexican food.
9. Cazadores Anejo Cristalino
Another 750ml bottle right on the upper limit of our price threshold, Cazadores Anejo Cristalino owes its sheen and transparency to the time-consuming thorough filtration process. Its foundation is first achieved through the slow and harmonious processes of fermentation and distillation in wooden open-air tanks, then sent to mature for 24 months in American white oak barrels, making it one of the longest aged tequilas on our list.
The tequila is then filtered to remove the color while conserving the sensory qualities of a top-quality Anejo tequila, including the wood notes absorbed into the spirit during aging. An affordable tequila, especially compared to other Cristalino expressions, Cazadores is a great option for the experienced tequila drinker looking to sample a different but still extremely smooth drinking experience.
10. Hornito’s Black Barrel Tequila
Black Barrel starts as a premium Anejo tequila, then spends four months in deep charred ex-bourbon barrels to give it a rich, smoky flavor and golden amber color. Before bottling, Black Barrel spends an additional two months in specially toasted oak barrels for more depth and distinct complexity of woody oak and smoke notes.
Hornitos Black Barrel is likely to become a favorite tequila for the whiskey drinker moving into sipping tequila, as it offers bourbon and rye notes but still tastes as a tequila should. Mellow and well balanced yet full of intense flavor, it also makes a good tequila for a premium margarita or mixed drink.
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The 10 Best Band T-shirts of All Time
Music fans everywhere know the easiest way to show your support for your favorite band is to wear their merch loud and proud. Nowadays, it’s easy to get your hands on clothing items from your favorite musical acts, especially if they’re currently active, making music, or touring. In fact, there’s no need to even attend a show if you want to score some coveted merch from your music icons, as you had to decades ago, thanks to the internet and a lovely thing called worldwide shipping.
Luckily, fans of classic rock and punk bands who may have missed out on seeing their favorite groups perform live decades ago can still cash in on some seriously cool, vintage-inspired logo tees that’ll add a bit of edge to their wardrobe. Whether you pair these comfortable t-shirts with destroyed denim and Chuck Taylors, casual joggers and sneakers, or fitted chinos and Dr. Martens, there’s a classic band t-shirt that’ll fit anyone’s unique style – and music taste – from our list of the 10 best band t-shirts of all time.
1. Led Zeppelin 1977 American Tour T-shirt
Led Zeppelin is one of the greatest rock bands of all time, and their 1977 tour is in the history books for a reason. After all, it was the band’s eleventh and final North American tour after a two-year touring hiatus and was wildly profitable for the group, as they sold a whopping $1.3 million tickets at the time. They also broke the world’s indoor attendance record at their show in Detroit, where they performed for over 76,000 people at once.
And while we all wish we could go back to the golden days of rock concerts, the harsh reality is we can’t. But what we can do is sport a Led Zeppelin 1977 American Tour shirt, which showcases all the 1977 tour dates on the back, comes in classic black, and is available in sizes S-XXL. Throw it on for any casual occasion and you’re guaranteed to be the coolest dude in the room.
2. Nirvana Smiley Face T-shirt
Nirvana is a band that will never go out of style, and neither will this classic Nirvana Smiley Face t-shirt featuring the iconic smiley face logo the band has become synonymous with over the last three decades. According to Forbes, the logo can be traced back to 1991, when Nirvana and their record label, DGC Records, hosted a record release party for the band’s album, Nevermind.
Apparently, an invitation to the party featured the “X-eye smiley face,” and the logo stuck with the band ever since. The Nirvana Smiley Face tee comes in classic black and can be paired with destroyed/ripped denim or joggers for a casual yet edgy look.
3. Rolling Stones Classic Tongue T-shirt
It’s hard to believe The Rolling Stones have been around since the 60s and are still making music to this day. The group has had one of the most successful runs in rock history and has been using their classic tongue logo ever since it appeared on their album Sticky Fingers for the first time in 1971.
“It’s a universal statement, I mean sticking out your tongue at something is very anti-authority, a protest really… various generations have picked that up,” the logo’s designer, Jon Pasche, said in an interview. And no matter what generation you’re from, you’ll look seriously cool rocking this Rolling Stones Classic Tongue t-shirt anywhere you go – whether it’s a concert, the grocery store, or even on a date; plus, this shirt comes in either black or green, and is available in sizes S-XXL.
4. Ramones Presidential Seal T-shirt
The Ramones are often considered one of the first punk rock groups in America, and their logo is one of the most recognizable ones in the music industry – even though they split in the late 1990s. The band’s creative director, Arturo Vega, who passed away in 2013, revealed how he came up with the logo, which is a play on the seal of the president of the United States.
“Instead of the olive branch, we had an apple tree branch, since the Ramones were American as apple pie,” he shared. “And since Johnny was such a baseball fanatic, we had the eagle hold a baseball bat instead of the arrows.” While The Ramones are obviously no longer together, you can still show your stellar taste in music by sporting a classic Presidential Seal shirt, which is made of 100% cotton, comes in black, and is available in sizes S-XXXL.
5. Joy Division Unknown Pleasures T-shirt
Even if you don’t know Joy Division, you’ve likely seen the logo from their iconic debut album, Unknown Pleasures, at some point in your life. And although the band started performing under the name New Order after lead singer Ian Curtis tragically died by suicide before their first US tour, the impact of Unknown Pleasures and the band’s innovative user of a synthesizer lives on in music history to this day.
This t-shirt, featuring the album art created by Peter Saville from the band’s first album, will add depth to any casual t-shirt collection and is available in a wide range of sizes for a perfect fit unique to your personal style. Pair with ripped skinny jeans and some Chuck Taylor high tops to complete the look.
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6. Guns N’ Roses Logo T-shirt
If you don’t have a Guns N’ Roses t-shirt in your closet, are you really even a classic rock fan? The logo, which aptly features two guns pointing east and west and a rose underneath each gun, was actually first designed by Slash himself. “I designed the first Guns N’ Roses logo, all our flyers – and my tattoos,” he revealed during an interview.
“Most of the time it was born out of necessity: it served my musical career.” And what better way to honor the legendary frontman than wearing the classic logo on a t-shirt? Available in a classic black color and sizes XS-XXXL, fans of all ages and sizes can easily show their love for Guns N’ Roses with this comfy cotton tee.
7. Wu-Tang Clan Logo T-shirt
The Wu-Tang Clan logo is one of the most recognizable in hip-hop music to this day. The group, which formed in the early 90s and has been a staple in the scene ever since is responsible for mega-hits like C.R.E.A.M. (Cash Rules Everything Around Me), Protect Ya Neck, and Method Man.
Show your support for the hip hop group with this iconic Wu-Tang Clan Logo shirt, which you can snag in sizes XS-XXXL, is made of 100% cotton, and comes in black. The best part about this shirt? There’s a toddler version of it, so you and your little guy or girl can show off your stellar musical tastes together wherever you go. Because as we all know, Wu-Tang is for the children.
8. Black Sabbath Purple Logo T-shirt
Black Sabbath is responsible for producing some of the most well-known rock songs in history. Even if you’ve never voluntarily listened to a Black Sabbath album, there’s a 100% chance you’ve heard their most popular songs, like Paranoid, Iron Man, or War Pigs on the radio, in TV shows, or in films.
And whether you’re a diehard, longtime fan or just starting to get into their music, the Black Sabbath Purple Logo tee is a must-have in your band t-shirt collection. Made from 100% cotton, this band tee is super-comfy, makes a statement with the bold purple logo featured across the chest, and comes in sizes XS-XXXL.
9. Black Flag Logo T-shirt
Black Flag is one of the most popular punk bands of its generation, and its iconic four-bar logo makes a statement wherever it’s seen. The logo was actually designed by guitarist George Ginn’s brother, Raymond Pettibon, who never went to art school and once said that the design was meant to represent the “abstract movement of a waving black flag.”
If you’re a fan of the band and don’t have this classic Black Flag Logo t-shirt already in your drawer, then honestly, what are you waiting for? According to reviews, this affordable t-shirt is made of high-quality material, is extremely comfortable, and fits true to size.
10. Sonic Youth Goo Album Cover T-shirt
New York City is the birthplace of many famous rock bands, and Sonic Youth may be one of the most well-known groups to originate out of NYC in the 80s. The band is responsible for hits like Teen Age Riot, Bull in the Heather, and Kool Thing, and performed together for a whopping three decades until their 2011 split.
And even though it’s been 10 years since the breakup devastated fans across the globe, you can still show off your great taste in music by sporting this Sonic Youth Goo Album Cover t-shirt, which comes in a crisp white, has a black logo, and features the words, “I stole my sister’s boyfriend, it was all a whirlwind, heat and flash, within a week we killed my parents and hit the road.”
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Top 10 Glute Exercises To Build a Great Butt
Let’s be honest, who doesn’t want a good butt these days? While much of the focus for men has long been on a ripped chest and massive arms, the world is beginning to wake up to the importance of having a sculpted bum. Not only does it look good (like, really good), but a firm, muscular butt is essential for your overall health and fitness success.
If you’re a self-proclaimed gym-goer, then you probably already know that your glutes are the largest (and most powerful) muscles in the body, generating enough force and momentum to constantly move you through the ups and downs of life – literally. So working them out is not just about aesthetics (though that’s important too), but you gain so much more added strength and power by really burning those glutes out a few times a week.
To help narrow down the list to the 10 best exercises for those great glute gains, we’ve chatted with Danny Kennedy – founder of DK Fitness and The Fitness and Lifestyle Podcast, who helps men and Olympic and professional athletes all over the world to get in their very best shape. He’s let us in on some of his favorite exercises for targeting the glutes and how you can get the most out of each exercise by putting your mind to muscle. Let’s get it.
1. Barbell Hip Thrust
How to perform: To get in position, rest your upper back on a bench with a barbell across the hips. Ensure your hands have a firm grip underneath the bar and place your feet directly below the knees about a shoulder-width apart. Once you’re set, push your hips into the air while keeping your pelvis tucked under and your heels driving into the floor. Squeeze the glutes at the top of each rep.
What you gain: Hip thrusts of any kind are one of those exercises that will make your glutes strong as hell because they isolate the gluteus maximus (the largest bum muscle), meaning that all of the power is coming from the glutes and your strong hip drive. Putting your weight in the back of your heels, rather than your toes, activates and isolates the gluteus muscles even more if you’re looking to up the ante.
2. Sumo Deadlift
How to perform: Place your feet awkwardly wide outside of shoulder width, with your hips just above 90 degrees. Keep your arms long with scaps retracted and back flat to protect your spine and help you lift the bar. You’ll pull through the heels, similarly to a hip thrust, finishing with your hips all the way into extension and your glutes fired on.
What you gain: The sumo-style wide stance with toes and knees slightly pointed outward allows for greater glute activation than a typical deadlift. The sumo deadlift is also one that builds tension through the flexing and thrusting of the hips, which is perfect for building a better booty.
3. Walking Lunges
How to perform: You can perform walking lunges with a weight (dumbbell or kettlebell) in either hand or opt for using your own bodyweight. To perform this exercise, take long steps (aka lunges), keeping your chest slightly forward. Place all of your weight through the front heel and squeeze the glutes at the top of each rep.
What you gain: Walking lunges are an intense lower body exercise that should definitely be on your to-do list when glute day comes around. These lunges don’t only heavily target the glutes, but they also activate the rest of your lower body (calves and inner thighs included).
How to perform: Set your feet up slightly outside shoulder-width apart and rotate them outward. Push your hips back, forcing the knees out. Put mind to muscle, and think about spreading the floor and finishing with your glutes contracted and hips in full extension at the top.
What you gain: I mean, what kind of booty-building recommendation list would this be if we didn’t include the iconic glute exercise: the squat. But squats really are worth the hype. They target the glutes, hamstrings, adductors, core, and back while improving your overall coordination and mobility. Squats may even boost your testosterone levels, so there’s really no reason not to give them a try.
5. Step Up
How to perform: Step up onto a bench or box that’s at knee height or slightly above. Forcing the heel down into the bench (or box), stand all the way up. Make sure you squeeze the glutes at the top of each rep with your hips in full extension and find control as you go back down.
What you gain: This staple glute exercise targets the gluteus maximus with incredible accuracy. Not to mention, this cross-fit-like exercise will make you better at doing everyday things like walking up flights of stairs and give you the control to make the most out of every movement.
By now, you’ve probably caught onto a significant theme with the bulk of these exercises, and that’s squeezing your glutes at the top. This is crucial for activating and isolating that muscle group and getting the full effect of each exercise.
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6. Kettlebell Swing
How to perform: After putting the kettlebell in front of you, take a slightly wider than hip-width stance. Bend at the hips and knees, getting a good, tight grip on the bell because you really don’t want it flying out and breaking some mirrors or windows. Or both. Tighten your upper body by engaging your core and lats. Then, hike the kettlebell back through your legs and swing it up, squeezing your glutes at the top.
What you gain: Talk about explosive! This fiery movement requires a whole lot of hip and glute power. This exercise involves a triple extension – from the ankles, knees, and hips – that targets those glutes in one fluid motion.
7. Bulgarian Split Squat
How to perform: Load up a barbell and hold it on the backs of your shoulders, similar to a weighted squat position. Rest the top of your right foot on a bench or box behind you, with your back knee bent to 90 degrees. Keeping your core straight and engaged, bend your hips and left leg, lowering down until your back knee almost touches the floor.
What you gain: When doing a proper Bulgarian split squat with good form, your glutes don’t take a break. They support your knee, hip flexor, and help engage the rest of your lower body. Plus, since you’re focusing on keeping your core nice and tight, it’s an effective ab exercise as well.
8. Barbell Glute Bridge
How to perform: Lie on your back with your legs extended, roll the barbell up to your thighs until it’s sitting on your lap.
Tip: Try placing a towel or pad underneath the bar to protect your hips. Engage your core and drive your heels into the floor, extending your hips up until they’re in line with your torso. Squeeze glutes at the top and control yourself on the way down.
What you gain: Like a hip thrust, the weighted glute bridge will target the glutes without arching and overextending the back. Glute bridges can be used in conjunction with hip thrusts on glutes day. But if you’re new to working out, bridges may be better to start with since they have a smaller range of motion.
9. Side-Lying Clamshell
How to perform: Start by lying on your side with your knees bent at a 90-degree angle. Put your heels together and open your knees as wide as you can without rotating in your back or pelvis. Lower back down with control. Clamshells can be done as a bodyweight warm-up, or you can turn up the intensity by using resistance bands or weights.
What you gain: You may have seen your girl doing clamshells in her at-home Pilates workout, but they’re not to be slept on – she’s onto something. Side-lying clamshells primarily target your gluteus medius, which you can think of as the muscle on the side of the butt. While it might not be the biggest part of the bum, an inactive gluteus medius can cause lower back and knee issues, causing you to struggle with even the most basic of movements like walking.
10. Single-Leg Romanian Deadlift
How to perform: Begin with your feet shoulder-width apart and knees slightly bent. Hold a kettlebell or dumbbell in one hand and raise that same side’s leg off the floor. Flex your supporting leg slightly to engage the glutes, holding that bend as you hinge at the hips and lower your torso until it’s nearly parallel to the floor. Squeeze your glutes, thrust your hips forward, and return to your starting position.
What you gain: Split or single-leg exercises are ideal for getting more functional movements out of your training day. By focusing on a single leg, you work on your balance and ability to keep your center of gravity, strengthen vulnerable areas of the body like the ankle and knee, and become more adapted for quick performance in sports.
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