Dr Grant Radermacher Ascent Chiropractic
For a long time, squats were considered the gold standard glute exercise by fitness experts. In todays fitness circles hip bridges have surpassed squats in the battle of booty-building, but you really need both because theyre complementary exercises.
Studies comparing glute activation in squats and hip thrusts via EMG have shown that squats are most effective for strengthening the glute max in a lengthened position while hip bridges are best for improving glute max strength in a shortened position.
So while you can get away with doing just hip bridges or just squats, if you want to maximize your glute max workouts youre going to need both an exercise that works the glutes in a lengthened position as well as one that works them in a shortened position .
Final note: if youre hitting the glutes solely for the booty gains, squats should be your main focus as studies have shown that squats lead to twice as much glute hypertrophy as hip thrusts/bridges.
Barbell Kas Glute Bridges
These are by far one of the best glute focused exercises because it completely isolates the glutes so you can really maximally stress that particular muscle with a high degree of load.
KAS Glute Bridges do a really good job of loading the glutes in its shortened position.
Some helpful cues you may find helpful are:
- Keeping chin tucked
- Use bottom of shoulder blades as the pivot point
- Core braced and neutral spine
- Drop hips until right before your knee starts to come forward, your shin should be 90 degrees from the ground for the entire movement
- Slow and controlled the entire time
As you can see it focuses on the main function of the glute max just like I listed above. Remember, think beyond just the exercise youre doing, think about the mechanics of your body doing the movement.
Another question I also get often is: What about a hip thrust? Isnt that just the same thing?
Nope. It is a completely different movement. Allow me to explain.
How To Do The Conventional Deadlift
To get into position, push your hips back as you reach down for the bar. Allows the knees to bend naturally. If you are tall, have long legs, or limited hip flexion abilities, you may want to elevate the bar with a small box under each weight plate. Once you have made contact with the bar, secure your grip and engage your abdominals. Drive through the floor.
As you push through the floor with your quads, drive your hips forward as you reach the top. Return safely back to the starting position by hinging at the hip and controlling the bar as it returns back to the ground.
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How To Do The Rear Foot Elevated Split Squat
Stand with a dumbbell in each hand, and take a step forward, placing one foot, toes down, on an elevated surface behind you. It should be low enough to not shift your hips to one side. The distance of your step should be about one foot. Keep your chest up and squat down until both of your legs bend to around 90 degrees. Stand back up by driving your front foot through the floor.
How To Do The Back Squat
Set a barbell in a power rack to shoulder height. Get under the barbell, set the bar across your upper traps, or set the bar across your shoulder blades if youre performing low-bar squats. Brace your core and lift the weight out of the rack. Take small steps back one foot at a time to get yourself into position. With your chest up, squat down until the bottoms of your thighs are parallel to the floor. Drive back up by pushing your feet through the floor.
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Ashley Wood Demystifying Your Health
Most people spend a lot of time sitting, which means their glutes are weak or underworked. If your glutes arent working properly, it affects your ability to move and can cause knee and low back pain.
Your glutes actually have three muscles. The gluteus maximus is responsible for hip extension and lateral rotation of the thigh. The gluteus medius controls the movement of your leg away from your body and balance.
The gluteus minimus is the smallest of the three muscles and helps with walking and rotating your legs.
To build your glutes, you need to do exercises that target all three muscles.
Common exercises are squats , fire hydrant, single-leg step-ups, side squats, glute bridges , Bulgarian split squats, Romanian deadlifts, lateral pistol squats, sumo squats, squat jumps, and box jumps.
The best way to strengthen and grow your glutes is by consistently doing exercises that target them a few times a week.
Allow at least 48 hours after a strength workout for recovery and repair. Gradually increase your reps while maintaining proper former to prevent injury.
Glute Workouts For Women: Get A Bigger Butt
These butt workouts build a shapelier lower body by using the best glute exercises at precise volumes. This is how the fitness professionals get it done!
As a trainer for more than 25 years, I’ve seen all the fitness trends. My female clients used to want a smaller butt however, this past decade changed all of that. Now it’s the bigger the better!
Whether you’re training for track, the stage, or your bathroom mirror, you’ll always be rewarded for developing your glutesâand your hamstrings, too! The two go together in what I like to call “the perfect partnership” of not only muscle definition, but also power and athleticism!
Ready to grow it and show it? Here are my go-to glute workouts to build a bigger butt and a full lower body.
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Glute Workout 2 Shape And Tone
This workout is designed for those who want shapely glutes that are firm to the touch and fit beautifully into any pair of jeans.
- Knee Tuck Hip Bridge 10 reps per leg
- Band-Resisted Lateral Shuffle 10 shuffles each way
- Quadruped Hip Extensions 10RM per leg
- Step Ups 6RM
- Cable Kickbacks 10RM per leg
Best Butt Exercises For Strong Glutes
Getting the most out of your butt workout is ideal for those seeking stronger glutes. Women can use a range of exercises to build and tone their butt, from squats to deadlifts. For maximum results, the right routine, effective movements, and diet is essential.
For the 15 best butt exercises for stronger glutes, see below:
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Single Leg Rdl Technique Points
I strongly urge you to watch the video for this to ensure proper execution.
Single Leg RDL Programming Recommendations
Frequency: 1-2x per week
Sets & Reps: 2-4 sets of 6-12 reps
Workout Placement: Best done in the first 1-3 exercises of the session
The Best Glute Building Guide Ever
Welcome to the best glute building guide on the planet.
But first, heres the rub.
It doesnt matter if youre a woman, man, or circle .
There is just one simple rule we live by.
And no, I dont feel the need to cite any peer-reviewed literature, studies, meta-analyses, or other forms of PubMed articles.
Because I am simply that sure of this one simple rule.
Its that if youre human, chances are you like big butts .
And yes, this means that women find men who have developed glutes attractive, too.
So dudes, this is your sign to stop skipping glute day. Please dont get caught looking like you have a severe case of Pancake Ass Syndrome
We need to pull our weight of getting double-cheeked up.
With that being said, heres what you can expect from this article:
- Why you should train glutes
- The basic anatomy and function of each of the glute muscles
- Exercises to maximally strengthen and grow glutes
- Dieting and muscular glutes
- How certain exercises fit within a training program
- Addressing glute imbalances
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Struggling With Developing And Strengthening Your Glutes Here Find The 4 Best Glutes Exercises That’ll Give You A Rounder Stronger Butt
The glutes are a powerful group of muscles that play a key role in many movements. And, of course, just look good when theyre well developed. On both men and women. But theyre also a muscle group that many tend to struggle with developing and strengthening. This can potentially lead to problems and imbalances elsewhere in the body. And can also lead to the dreaded pancake butt.
Just so you know: I make sure that nobody who signs up for my programs ends up with the dreaded pancake butt. I design each of my programs with the best science-backed exercises to target all muscle groups effectively – so you have a well-rounded, impressive physique. Interested? Then:
Stability Ball Lateral Crab Walks
An odd exercise that will integrate both sides of the back of your body in its natural cross-pattern activation. Basically, when one glute fires, the opposing low back muscle fires as well. This naturally happens when walking, running, or walking up stairs. Its a great exercise for this muscle firing pattern and to get your glutes working hard. Plus, it looks cool.
How to do it:
The ball should be under your head and shoulders and feel like a pillow, while your arms are outstretched to the side and fully engaged/contracted.
As with all of these stability ball exercises the key with this one is to ensure that your hips are up and your body is in a straight line from your knees to your shoulders.
Enter your glutes, which in their contraction extend your hips up.
As you move laterally a few inches to the left, youll instantly feel your right glute contract big time.
Youll also notice the left side of your lower back fire up as well, which reminds us of the intricate contralateral connection between our glutes and low back.
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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.
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
You Can Bet Your Ass That These Workouts Will Grow And Strengthen Your Butt
Everybody wants a nice butt. Bodybuilders need a well-developed posterior to bring a complete package to the stage, powerlifters have to have strong glutes to lock out heavy pulls or squats, and pretty much everyone wants to look good in jeans.
Glute training has risen to prominence in the fitness world, but many mainstream exercises and workouts are inherently flawed. Building a rock-solid booty takes a bit more finesse than yet another set of unweighted kickbacks.
If you want to train your butt properly, youve come to the right place. Here are five workouts that have been fine-tuned to guarantee glute gains.
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How To Sumo Squat
- The conventional way to perform a sumo squat is with a single dumbbell, or kettlebell.
- Stand with your feet slightly wider than shoulder width with your feet pointed at a 45 degree angle.
- Holding a dumbbell from the top on one end, push your hips back and squat down slowly, keeping your upper back straight and chest open and up.
- Pushing through your heels, engage your core and come down until the dumbbell slightly touches the ground, or until your legs are parallel to the floor.
- Pause, then push back through your heels, chest up and core braced.
- Repeat for as many reps as needed.
Using Only One Rep Range
When focused on building muscle, its tempting to get stuck in the classic hypertrophy rep range with your training and only perform sets of 8-12 repetitions.
However, as weve stated with other muscle groups, using a variety of rep ranges will help you train both slow and fast-twitch muscle fibers to the fullest extent.
The glute max is the largest muscle in the body, and it can take a lot of punishment before it fatigues.
Furthermore, the glutes tend to be slow-twitch dominant, meaning they respond well to training with high rep, burnout sets.
As such, the best glute workouts contain a mix of moderate and high rep exercises.
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How To Do The Cable Glute Kickback
Place a strap attached to the cable around the ankle. Keep your back in a neutral position with your abs engaged. The body will be positioned off-center with the working leg in line with the cable attachment. Tilt your body forward and kick your leg out behind you while maintaining a very slight bend in the knee. Move your leg by squeezing the glute, not arching the lower back.
How To Do A Hip Thrust
Repeat 12 times for three to four sets
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Bonus Glute Exercise: Super
I said Id give you our top seven glute exercises, but I dont think youll complain if I over deliver and hit you with eight! The super-dog exercise is a move which we developed to not only test our clients end-range glute strength, but also to train and improve end-range hip extension strength.
We actually like to use bent-leg super-dogs for really glute-focused work in our active warms-ups on leg/glute days. Simply flex your knee to around 90 degrees of the lifting leg, instead of keeping it straight as shown in the video. We also like to use either the straight or bent-leg super-dog as a glute burn-out for high-rep sets of 30-75 per side at the end of a comprehensive glute workout.
Move : Kettlebell Sumo Squat
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Can You Really Make Your Bum Bigger With Bum Exercises
Sure thing. ‘It’s possible to “grow” this area of your body by using your workout to activate and engage particular muscles, which will make your bum stronger, firmer and have a more shapely appearance,’ says Stephen Pasterino, trainer and founder of P.volve.
So, what type of exercise gets a rounded rear? ‘Strength training, in particular, will help you get a big bum,’ notes Loui Fazakerley, trainer at Third Space. There are three main muscles you should be targeting:
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
‘The gluteus maximus is the biggest muscle in the bum area, and the one responsible for making your bum “pop”,’ explains Jenny Francis, trainer at F45 Islington.
‘The gluteus medius is smaller and situated higher up and towards the sides of your bum, and is attached to the ligaments in your hip joint. Finally, there’s the gluteus minimus, situated underneath the gluteus maximus, which works alongside the gluteus medius to help stabilise the hip.’
If you want a big bum that’s as strong as it is sculpted you need to be working all three muscles, which is where we can help.