Summer is here and I am getting a ton of questions about training Glutes (AKA Butt), so I wanted to spend a little time focusing on our favorite rear view.
The main question is always, "How do you get a round, firm butt?"
And…"What are the best exercises for my butt?"
First of all, you have to understand that if you have extra ‘stored energy’ (aka, body fat) there’s a good chance it’s hangin’ out on your backside and hips (especially if you’re of the female persuasion: women naturally tend to carry more body fat around hips, butt, and stomach than men). This is one of the reasons you don’t have the butt of your dreams
However…Even if you lose the body fat covering your precious assets, if you’re not training to build muscle in the lower body regions, there’s a good chance (unless genetics blessed you with some strong and powerful hindquarters) you may find yourself suffering from “Noasatal” (translation: ‘no a** at all’ or ‘flat butt’ or ‘pancake butt’, etc.) and you’ll have to start working hard for some curve.
That said, no matter what your current ‘condition’, you’ll still want to consider adding some glute specific training to your current workout routine, because your bum muscles are some of your body’s most important muscles for movement, hip stabilization, and overall strength.
HOW TO TRAIN YOUR BUTT (with the your goal being: shapely, curvey, round, firm and lifted):
There are a few things you’ll need to include in your fitness routine:
CLEAN nutrition to fuel your fitness goals and BUILD muscle
HEAVY lifting using exercises that target your gluteal muscles
STRETCH daily to lengthen the muscles (and to build more) and avoid injury
Let’s assume, for the sake of the post focus today, that you’ve got your nutrition down...
TO TARGET YOUR GLUTES, here are some of the BEST BUTT BLASTERS you should be incorporating into your workouts:
Do 3-5 sets of 8–12 reps each (or ea. leg) for max butt-building-benefit!
*Press your weight down through your HEEL to better target glutes and protect your knees in most leg exercises
• Wide Stance Squats (the deeper the better)
• Walking and/or Stationary Lunges (the deeper the better, keep a 90 degree angle in both knees)
• Step ups
• Single leg squats (back leg on a bench or step, the deeper the better, keep a 90 degree angle in front knee)
• Donkey Kickbacks (on all fours, push 1 heel up to the sky for rep count, then switch sides)
• Sumo/Plié Squats (wide stance, toes pint outward)
• Single Leg Deadlift
REMEMBER: These exercises will do you the most good in the least amount of time when you are eating clean, to fuel muscle building, and don't forget regular stretching/rolling.
Here’s to your best butt yet!
Have a Happy and Healthy Day! Cheers:)