Best Glute Workout For Sport
An athletic training style for the glutes should emphasize strength, explosiveness, and durability. This means that a focus on plyometric drills, strength training, and stability to cap the session is a good rule of thumb if youre looking to improve the physical characteristics that are most relevant to your sport.
Its also important that any glute training for sport performance not interfere with sport practice itself. In fact, a good glute program should enhance the skills you practice on the track or field.
Tip #: Optimize Your Diet To Maximize Growth From The Booty Workout
When it comes to muscle hypertrophy, the science tells us that training a muscle two to three times per week is likely optimal when it comes to maximizing rates of muscle protein synthesis.
What this means:
If you train a body part three times per week , youre giving yourself three chances during the week to grow that muscle group.
Each time you workout intensely, youre breaking down muscle tissue. And when your body begins to repair those muscles, it has to rebuild them and make them stronger.
Heres what one paper says:
It has been shown that muscle protein synthetic rate is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training.
Heres another paper in case you want to get extra nerdy about protein synthesis.
Please know this one thing. Building muscle takes time. You wont wake up next week with a big butt after following the booty workout plan Ive laid out for you, but if you keep it up, you will see growth and positive changes within the next eight to 12 weeks.
You May Be Resting Too Much
Between sets, we are all guilty of checking our phones. Shannon says: “Typically you should rest no longer than 1 minute during glute-specific exercises, aiming to work them to fatigue. This is because long periods of recovering between sets will not overload the muscle. The muscle will not lift and become firmer unless your workout creates overload”.
“I recommend reducing rest time between sets to between 30 seconds and no longer than 1 minute for heavy lifts. During the last few sets you should struggle to complete the desired reps. Exercises such as hip extensions should not only be heavy but also be completed to failure. This means completing as many reps as you can in a set until you can’t lift the weight safely.”
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Progress With Your Weights
To make progress when learning how to build a booty, or growing any muscle, in fact, you’ve got to challenge it! Shannon says you should aim to increase the weight you lift every 2 to 4 weeks, as small increments will avoid injury.
“Machine exercises require less balance and skill and therefore they can be loaded up much heavier, faster. Try and push exercises such as a leg press with heavier weights compared with a walking lunge which requires balance and co-ordination” she says.
How To Build Your Glutes
If you want to build and strengthen your glutes you’ll need to do more than just exercise them. Here are a few more additional tips:
1. Be consistent. The best way to strengthen and grow your glutes is by consistently doing exercises that target them a few times a week. Velazquez recommends training your glutes at least twice a week on non-consecutive days.
2. Rest and recover. Muscles need at least 48 hours after a strength workout to recover and repair themselves. Overtraining can compromise results and could lead to injury.
3. Increase your reps. For beginners, Walker recommends using weights that are light enough to perform exercises comfortably for 15 to 20 repetitions over three to four sets. Once you can comfortably perform 12 reps of an exercise with a one-minute break in between three sets, increase weight by one to two pounds. Eventually, you should work towards eight to 12 repetitions at maximum weight over three sets, says Walker.
4. Tweak your diet. Velazquez says a typical daily macronutrient breakdown which are the protein, fats, and carbohydrates you consume per day for those looking to lose fat and gain muscle is to consume:
- 40% protein
- 30% carbs
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Here Are 6 Tips On How To Build Glutes Without A Gym
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Shapewear For A Curvier Booty
Although targeted exercises can help boost the shape and tone of your butt, you wont see results right away.
If you want a bigger, rounder, firmer bum right away, shapewear works best. Designed to lift and enhance what you already have, shapewear can help bring out your natural curves and make your butt look more defined.
To help lift and fill your derriere, most shapewear undergarments use a combination of removable butt lifting pads and compression material like spandex, which is strong, stretchable, and smooth.
Here are a few popular shapewear options on Amazon:
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Tip #: What Makes Your Butt Grow
A booty growth workout plan is based on something known as progressive overload.
Progressive Overload Defined:
In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.
If you want your butt to grow, youll want to consistently overload the muscle group through weight training by getting stronger, and increasing your intensity slowly over time.
A quick example is to take a simple movement like a bicep curl. The first time you attempt the movement, you wont be able to curl the 30 pound weight. Chances are youll need to start with the 5-pound weights and move up over time.
You might do 3 sets of 10 reps with 5 pounds for 3-4 workouts before you feel comfortable moving up to the next weight, which could be 7.5 or 10-pound dumbbells.
This principle should be applied to every other exercise if you want to improve your strength and experience muscle growth.
Or Try A Backward Lunge
When you step backward into a lunge, it works the glutes a little harder. Your workout gets variety, too. Lunges also add flexibility to your hips. They align your body better, too, something that can suffer when people spend long hours sitting at a desk.
Form: Use the same posture as in a forward lunge, but step backward to position the lower leg. Don’t let the front knee push out in front of your toes.
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Arent Lunges A Good Exercise To Grow The Glutes Not Legs
Lunges work the quads and hamstrings hard.
I actually consider these an extremely effective exercise for building mass in the legs.
They DO help grow the glutes as well, which is why they are recommended so often.
Lunges just arent an ideal exercise if you want to grow your butt while keeping your thighs slim. As I discussed, these will build up your quads and hamstrings even if you keep the weight light and reps high.
If you tend to have bulky thighs and want to build the size of your butt, you will want to limit exercises which hit the quads and hamstrings hard.
Here is a list of common exercises to AVOID if you want to grow your glutes and not your legs.
- Squats
- Good Mornings
I am NOT saying these are bad exercises.
They are good butt building exercises, but they also activate the quads and hamstrings too much for those who have bulky leg issues.
There will be a point where you can re-introduce these into your routine.
How To Build Your Glute Muscle
Building muscle takes more than just lifting weights.
To get results, you need to ensure that youre progressively overloading your muscles, forcing them to rebuild bigger and stronger than before. Your nutrition is also an important variable in building muscle such as consuming enough protein and eating in a caloric surplus, i.e. eating more calories than you can burn.
However, for this article, were going to focus on the training side of things and while our points apply to the glutes, it also covers any muscle group in the body.
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I Believe The Best Approach To Building Your Glutes At Home Is A Combination Of:
These glute training workouts allow you to work both the slow and the fast twitch muscle groups found in your glutes.
Fast twitch muscles react better to heavier compound exercises . Slow twitch muscle fibers react best with high volume exercises .
The Glute Bridge Or Partial
Despite the fact that the hip thrust has become the staple in a lot of glute programs, I’m a bigger fan of the glute bridge for working the glutes in the short position. The glute bridge is typically done with your back on the floor instead of on a bench, but you can use a bench too and just shorten the range of motion .
This offers a more concentrated amount of work. I actually see the full-range hip thrust as a bit more of an overall lower-body exercise since the hamstrings and quads contribute.
But with a shorter range of motion there’s less input from the quads and hamstrings, making it incredibly glute dominant. If using a bench, then simply reduce the range of hip flexion.
The toughest way to use do it? That’d most definitely be the single-leg version. You don’t have both feet on the floor to create a higher degree of stability, so the nervous system is going to produce less output from the working muscles.
“Isn’t that bad?”
No. It’s situational.
Movements that provide the greatest degree of stability will always offer potentially higher degrees of output from the muscles. The more stable a joint is, the more force the muscles attached to it can produce. The body is smart that way.
Single-leg movements are harder because there’s a higher degree of internal stability involved and because we’re loading one limb instead of two. Glad we got that out of the way.
This is how we’ll set that up:
Single-Leg
3 sets of max reps, hold at the top for 3 seconds on every rep.
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Knee Banded Barbell Glute Bridge
If you do yoga, this move may be familiar to you. But dont underrate this exercise. Start with your own bodyweight or a light weight and slowly progress to a heavier load. Your booty gains will be epic.
How to do a barbell glute bridge: Place the barbell just above your pubic bone with a bar pad like the squat sponge and/or the band just above your knees.
Chin tucked, lower back flat against the floor. Lift your toes off the floor and push through your heels to maximize glute activation.
PS: I need to say that this one is one of my favourite exercises to feel fire in my buttocks!
Table Top Glute Stamps + Leg Extensions
Targets: Glutes, hamstrings and core.
How to do Table Top Glute Stamps and Leg Extensions:
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Back Extensions: A Back Or Leg Exercise
Judging by its name, youd think this is strictly a back exercise. While it is true that your back does a substantial amount of the work during the second half of this exercise, your lower body and core also kick in to lift the weight of your upper body.The back extension works the following muscles and muscle groups:
What Is A Back Extension
For the uninitiated, back extensions with a machine or Roman chair are exercises performed with leg movement totally restricted. The main movement is a forward bend at the waist all the way forward and then a reverse movement back to the starting position. These machines have bars with cushions at the lower end that go against the back of the leg. Another larger cushion holds the front of the body just beneath hip level so the user can bend forward over the top of it.
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