Warning: Mild Spoilers for Avengers: Endgame found below.
Want To Copy America's Butt?
For the past week, I’ve seen America’s butt jokes all over social media, and I have the Avengers: Endgame to thank.
One particular scene was very focused on Steve Roger’s backside. Due to plot spoiler-y circumstances, Tony Stark (Iron-Man) and Scott Lang (Ant-Man) are seen hiding in Stark Tower. They then see Rogers in his original Captain America suit.
“Mr. Rogers, that old suit design did nothing for your ass,” Iron-Man says on a headset to Cap.
Meanwhile, Ant-Man disagrees and says, “You look great, Cap. As far as I’m concerned, that’s America’s ass.”
Since then, the internet has been swarmed by memes, jokes, and posts about “America’s Ass.” (And this time it wasn’t Kim Kardashian’s).
captain america's butt:
— i dont have a son (@sad_basic_emo) May 4, 2019
Appreciation post of Captain America's butt 🍑🔥🇺🇸 that’s America’s Ass pic.twitter.com/oTDB7c0LMX
— Morgan ⍟ (@McuAmericasAss) May 2, 2019
scott lang: thank you CAPTAIN america. cap. steve. captain AMERICA. THE national treasure. an icon. by the way we love your ass
— josie⁷ (@PARAS7TE) April 28, 2019
— Taty the [redacted] blogger (@taty_k_king) April 26, 2019
Related: Thor was not fat shamed
But once you get over all of the jokes and fun, you have to admit that Chris Evans and Captain America look good. But how can you look just as good as Captain America? How can you copy America's Butt? Do some glute exercises!
Below, we’ve included a list of viable and helpful glute exercise to get those coin bouncing globes of the first Avenger. Don’t expect to do them all in one session, but mix and match them as needed and separate the list into manageable sessions. Remember, Chris Evans didn’t become Captain America in a day.
As for how you tackle these moves, you could do as many reps of each exercise in 45 seconds before resting (15 seconds) and transitioning to the next exercise. Or, you could just stick to traditional sets. Four sets of eight reps each followed by 60 seconds of rest afterwards. But, it’s up to you and your specific needs/tolerance.
Now, if you want to copy America’s Ass, here’s a list of exercises to get that backside in top shape.
1. Barbell Hip Thrust
To do this exercise, you need to rest your upper back on a bench and sit on the floor with your legs extended. Then, place a barbell on your thighs. Push your feet against the floor and raise your thighs and upper body to a parallel level.
The old and classic is still working to this day.
If you want to copy America’s Ass, you have got to add this exercise to your usual routine. To start, you can do it without weights, but you’ll want to add some once you’ve got the technique down.
Stand with your feet shoulder-width apart and your toes pointing outward. Take a breath and bend your hips until your knees are making a 90-degree angle and your thighs are parallel with the ground. Make sure your back is as straight as possible. Then, extend your hips to come back up.
3. Single-Leg Glute Bridge
Lie down with your face facing the ceiling. Then, bend your right leg so your foot is against the floor and your inner knee is making a triangle. Finally, extend your left leg and raise it along with your hips. Continue to raise yourself, while using your arms to brace to the ground, until your left leg is linear to your right thigh.
4. Reverse Table-Up
Sit on the floor and place your hands on the under your shoulders with the fingers facing what’s in front of you. Place your feet shoulder width apart and squeeze your glutes as your raise your hips. You should then be mimicking the table/crabwalk position.
5. Sumo Romanian Deadlift
This move is the standard one used for deadlifting.
Stand with your feet outside your shoulder width mark and behind a barbell. Then, bend your hips back and let your knees bend until you can grab the bar. Make sure to keep your upper back as straight as possible while allowing the lower back to arch.
Next, push your hips forward as you raise the bar to below your groin. Then, reset. Make sure that with each rep your focus on pushing your hips.
You Can Copy America's Butt
These are just five in exercises that can help you to get a butt like Captain America. There are a myriad of exercises that can help, but these five can start you on your journey towards getting your own America’s Butt.