Let’s face it – every girl who works out wants a good-looking butt. Not only is it a curve in the right place and a confidence boost, it is also one of the biggest muscles and it is used for much more than we think. The glutes work with the hamstrings and training both of these muscles and making them strong will prevent injuries in the lower back, knees and hips.
Most people struggle building their booty simply because they aren’t activating the glute muscles enough and using their quads to compensate. Glutes are generally undertrained because of this, even if you don’t neglect training legs. Before you begin adding weights to most exercises, you need to learn how to squeeze and activate your glutes with just your bodyweight and then apply this to when you are lifting with added weight. Don’t be that girl doing squats all the time to build your bum, when you’re not actually even activating them!
What do I find to be the most glute activating exercise? Hip thrusts. This exercise will be your new squat if you don’t already do them, ladies! They might be intimidating or embarrassing to perform in a gym at first, but once you get started, you will just know that what you’re doing is helping so it doesn’t matter!
Glute Workout Plan
✓ Hip thrusts
3 sets of 10 reps holding for 2 seconds at the top of each rep. Start with the barbell and work the weight up once you feel like you have mastered squeezing your glutes at the top. The squeeze is so important!
✓ Single leg hip thrusts
3 sets of 10 reps on each leg, again holding for 2 seconds at the top of each rep. Start with your body-weight, then add plates onto your thighs. You can also do this on a smith machine.
✓ Step up with knee raise
3 sets of 10 steps on each leg. Start off with body-weight and add dumbbells or a kettle bell when comfortable to make it more challenging.
✓ Goblet squats
3 sets of 10 reps using a kettlebell or dumbbell weight of choice. Start light and work up with a higher weight OR an extra rep each week.
✓ Rope pull-through
2 sets of 10 reps. Practice with a light weight squeezing your glutes at the top of each rep and work the weight up each week.
✓ Glute kickbacks
2 sets of 10 reps on each leg. Start off with a light weight and focus on squeezing the glutes at the top. No need to go too heavy at all on this exercise, the squeezing is the most important part!
If you do these exercises on a regular basis then you’re halfway there to building the booty you’ve always wanted. But, if you don’t pay close attention to your nutrition then you will never see the results you want. You need to be eating enough protein. Your glutes are a muscle and for muscle to develop and grow you need protein. Try these supplements to make sure you’re getting enough protein and fuelling your workouts:
This product provides a complete meal solution with a low calorie and nutrient dense formula. It is packed with vitamins and minerals to benefit your health and well-being. It is also high in protein, containing 18 g per serving. The best bit: it is low in fat and sugar. Satisfy your hunger and benefit your recovery!
When it comes to losing body fat and looking lean diet capsules can be a great way to help put your body in fat burning mode. These diet capsules contain Kola Nut which can help support slimming and contributes to weight control.
We all have days when the last place we want to go is the gym. It is for these days when pre-workout becomes the boost you need to get in the gym and train with the intensity you need to get results.
Take Home Message
By doing these targeted glute movements twice a week, you’ll start to feel the burn and reap the booty rewards! With summer fast approaching there really is no better time to start training your glutes. Good luck!