- The Glute Guy's Top 4 Booty-Building Exercises
- How to Design an Optimal Glute Training Program
- Glute Loop™ (Fitness product)
- Glute Loop™
- The Hip Thruster
The Glute Guy's Top 4 Booty-Building ExercisesThey made sure each video was under a minute long and touched on all the important technical aspects of each lift. Here are the exercises:. Check out the full write-up HERE. Please make sure you're doing it this way for maximum results. This Barbell Hip Thrust from bretcontreras1 is a low-skill, low-impact move that opens up your hip flexors and activates your glute and core muscles. Best of all? Building your butt is critical in preventing and alleviating lower back pain. Check out the video above to learn how to do it. Bret recommends starting with 3 sets of 20 reps with a light load on the barbell or just your bodyweight if needed. From there, progress to using a heavier weight for 3 sets of 8 to 12 reps. Do it this way if glute gains are your primary goal. Bands, or elastic resistance, are also an amazing ass-sculpting variation to throw into the mix. Watch the video above, grab a band, and start building a better butt today! I stole this from my buddy nathaliamelofit who knows glutes like a boss. Thanks to soheefit for demo'ing and bjgaddour for keeping me in line. Dudes, you can do this too, it burns real real nice. Bret recommends doing 3 sets of 20 to 30 reps per side with 45 seconds of rest between sets. You can do these as a starter or finisher or even as an accessory move the next time you train your lower body. And because they're easy to recover from, you can also do these on off-days for some extra glute work. Lean forward to hit more glutes, lower for 4 seconds, pause for 3 seconds, then rise quickly. I love this exercise I use a lb db and hope you will too.
How to Design an Optimal Glute Training Program
Believe it or not, butts are meant to do much more than just look amazing in tight jeans—giving your glutes the TLC they deserve helps strengthen and prevent pain in our hipslow backand knees. Of course, training our entire bodies is important, but Contreras believes that a strong posterior chain is an essential part of any strength-training program. Contreras says practicing these moves three times a week for two months will show serious results. While watching a UFC fight inContreras noticed one of the fighters had an ineffective hip bumpwhich he thought was due to weak glutes. So he went into his garage and toyed around with the idea of putting his back against a bench, his feet on the floor, and a weighted barbell on his lap, thrusting his hips to full extension. This exercise allowed for a full range of motion and the ability to load weight—the perfect glute-focused exercise. To perform a barbell hip thrust, you need a barbell, weights, and a bench. Start out seated in front of the bench and place the barbell on your lap. With your feet planted on the ground and your back and lats on the bench, thrust your hips up, squeezing your glutes. Pause for a few seconds at the top, then lower your hips to the starting point. Contreras suggests starting with 65 pounds and doing 3 sets of 12 reps three times a week. Add 10 pounds a week as long as you can fully open your hips and maintain proper form. For this exercise, hold one dumbbell at chest level with your hands around one of the heads holding it upright as if it were goblet full of wine. Descend into a full squat, keeping your elbows between your knees, which Contreras says keeps the knees from caving in at the bottom of the squat. Come up out of the squat by pushing through your heels, driving the knees out, and keeping your torso upright. Contreras says to aim for 3 sets of 8 to 10 reps with apoundd dumbbell three times a week, moving to a heavier dumbbell once the reps start feeling easy. The Romanian deadlift is a variation on a traditional deadlift where your legs remain relatively straighter and your hips stay higher, which results in targeting the glutes and hamstrings. To get started, hold a dumbbell in each hand at a degree angle in front of your thighs. Keep your knees slightly bent and your back flat by squeezing your core and your shoulder blades together. Once the dumbbells reach about mid-shin—or as low as you can go while still maintaining a flat back—squeeze your glutes and stand up straight. For the first week, Contreras recommends holding a pound dumbbell in each hand for 3 sets of 10 to 12 reps. Once this feels easy, move to a heavier set of dumbbells. First, sit on a bench and place the band above your knees. Holding onto the bench, lean backward and pulse your knees out for 30 reps, keeping your feet planted on the ground. Maintain tension on the band for the entire 30 reps by not letting your knees come together. Next, sit up straight and repeat for another 30 reps. Finally, lean forward slightly, still holding onto the bench, and finish with a final 30 reps. Working the abductors—muscles on the hip that include the gluteus medius, gluteus minimus, and tensor fasciae latae—helps prevent the knees from coming in during a squat, can improve knee pain, and can help with running gait and agility. Hilary is a San Diego-based health and fitness writer. Check out her websiteor follow her on Instagram at hilaryachauer. No gym membership, no problem.
Glute Loop™ (Fitness product)
I happen to like total body training for myself and most of my clients, but there are ways to make each training template highly effective for glute building. Below I will provide some tips and examples to satisfy a wide variety of lifters. As I mentioned earlier, I love my total body training routines. Keep in mind that I train mostly women whose primary goal is to build their glutes. Some people would rightfully point out that this is a lot of volume for the glutes, but trust me, they can handle it. When combined with sound nutrition, I would argue that this program is equally effective at burning fat since these routines are brutal in terms of revving up the metabolic rate. The program is centered around hip thrusts, which is what I think builds glutes the best, but it contains a ton of variety to hit the upper and lower fibers with high reps, medium reps, and low reps. This routine will deliver what I believe to be the optimal amount of mechanical tension, metabolic stress, and muscle damage to the glutes see HERE for an explanation of these terms. Every bodybuilder has his or her own unique routine, but the vast majority of them adhere to bodypart splits. This lifter might benefit from straying from the norm and training lower body three times per week and upper body twice or three times. This way, the glutes are hit effectively on all 3 lower body days. As you can see, this program would hammer the glutes three times per week. The lifter could attain even greater volume load with the glutes by performing glute activation exercises HERE are some examples of low load glute activation exercises during the dynamic warm-up on each lower body day, and additional hip thrusts and lateral band work could be tacked onto the end of the Wednesday and Friday leg sessions. Sticking to just squats and deadlifts alone can build some great glutes, especially with males. Something like this could work quite well in this situation:. As in the case with the bodybuilding program above, the glutes are hit three times per week in this sample powerlifting plan. Extra volume load for the glutes can be attained by performing glute activation exercises during the dynamic warm-up on Monday and Thursday. Athletes train in a variety of manners, but most of them stick to full body training protocols. As you can see, this routine will build and strengthen the glutes so they can produce incredible amounts of force and power in sports. If the athlete prefers Olympic lifts, these can be performed in substitution for the explosive lifts listed above. Jessica Arevalo FacebookInstagram. An excellent recipe for training at home, assuming the individual possessed all the necessary equipment, could involve daily band hip thrusts, goblet squats, kettlebell swings, and lateral band walks. I hope that this article has given you some ideas regarding how you can best build your glutes no matter what type of program you prefer. Happy gluting! The Hip Thruster is the best way to do the hip thrust — stable and versatile! The extra volume would help with glute building without hampering recovery for Olympic lifting prowess. Luke, yes I have come across this. Many of my female clients started feeling the same right when they got to the lb mark, and we used to put additional padding in the form of a towel underneath the squat sponge. But then out of nowhere they could suddenly tolerate the loading. But feel free to use a towel with your clients. Have you ever heard of heavy bridges and thrusts causing pelvic problems such as intrauterine bleeding or even uterine prolapse? Wondering how heavy you can go without doing any damage. Anyone have any thoughts? Sandy, the hip bones and hip flexor musculature protect against this.
I just stumbled across a study that examines glute activation of exercises in an extremely detailed manner. This ranked ahead of lunges, but not as high as I would have guessed. This video really explains the nuances well. In the study, they did these against a wall to make it slightly more strict. In the study, they specified doing these on your elbows not hands. This video is helpful but is slightly terrifying press play at your own risk. This is the straight leg version which works better than with the bent leg variation. She covers both, but just pay attention to the straight leg version which targets the underbutt and lower glutes. In the study, they used a resistance band put slightly above the knee… everything else is the same as described in the video. Stay in a squat position as you take steps left, then steps right, etc. In my opinion, this one seems like the perfect glute activation exercise. Maybe a few sets before doing lower body work. Pick a few of these and do them BEFORE some of the more intense lower body exercises or if you are going to run stairs etc. It looks like there are a few exercises that rank higher for awakening the glutes. I would say once that you have activated the glutes with some of these exercises, you will want to follow with exercises that allow you to use more weight. The goal is to be able to eventually do 10 reps with 1. Master the Hip Thrust. Squats are a good exercise to build up size in the glutes, but the hip bridge works this area better. This exercise is perfect for women who want to a grow their glutes but not legs. If your glutes are already activated from any of the exercises listed above, this works extra well. I know that the majority of LA Fitness gyms have them, but not sure about other gym chains. As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size. Click Here to check out my premium courses. I Want This! For a slim, sleek and sophisticated physique. Fitness strategies I developed by training Fashion Models.