Genetics is the main factor in determining body shape and size, but strength training can build muscle tissue in every body, according to "Effective Strength Training" by Douglas Brooks. The gluteal muscles allow for hip extension, thigh rotation and abduction; propelling you forward, upward and to the side. Knowing these actions will help you understand the exercises that work the gluteal muscles. In order to increase muscle size, also known as hypertrophy, enough force needs to be placed on the muscle. The National Strength and Conditioning Association recommends that your working load be between 67 percent and 85 percent of 1 RM, or your repetition maximum. Three to six sets of six to 12 repetitions should be performed with 30 to 90 seconds of rest in between each set. If it is difficult for you to determine your 1 repetition maximum, use a weight that can be safely lifted without compromising form, but is challenging on the last repetition of each set.
Squats
Squats can be performed in a multitude of ways using free weights, stability balls, squat racks or Smith machines. When performing a squat, take care that your knees are aligned over your feet and your back remains flat. Your legs should be hip-width apart with your toes facing forward or slightly outward. It is not recommended to bend your knees deeper than a 90 degree angle as this places excessive force on the knees and can over stretch the posterior cruciate ligament, warns Douglas Brooks. To feel a squat in your gluteal muscles more than your quadriceps muscles, stop the downward movement at 60 degrees of knee flexion. Focus on pushing up through your heels and squeezing your buttocks in the upward movement phase. Always remember to keep your chest lifted and do not lean forward. One stance variation of the squat is the plie' squat. In this exercise, the legs are wider than hip width apart and the feet point outward, in almost a "frog-like" stance. Knees should still track over the feet, back kept flat and chest lifted. The Bulgarian split squat is lunge-like in form. In this exercise, place one foot behind you on a weight bench or sturdy chair and make sure the front foot is far enough to allow the knee to bend without going over the toes.
Lunges
Lunges can also be performed using free weights, stability balls or barbells. The varying forms of lunges include forward, reverse, walking, standing, side to side or hockey lunges. For this exercise start with your feet parallel with each other and about hip-width apart. Make sure your chest stays lifted and do not arch the back. Take an exaggerated step forward with your front or lead leg. A larger step will focus more on the gluteal muscles and less on the quadriceps. Be careful to not take too great a step and lose your balance. Flex your lead hip and knee toward the ground while allowing the trailing knee to flex until it is an inch or two above the ground. To return to the starting position, forcefully push off the floor by extending your lead hip and knee and bring legs parallel to one another. Alternate legs if you wish.
Hip Extensions
Hip extension exercises mainly work the gluteus muscles with some light recruitment from the hamstring muscles. The variations of this exercise can be performed with a machine, standing or prone; standing using a leg pulley; being prone on the floor or a bench or lying on the back for leg bridges. When trying hip extension exercises, a bent knee will relax the hamstring muscles, making them less effective in the exercise. Do not force your leg to extend back farther than comfortable or by compromising form and bending forward at your hip. Your ligament structure only allows a certain degree of hip extension, according to "Women's Strength Training Anatomy." When performing this exercise in the standing position, keep your chest upright with your spine neutral. In the prone position, your spine should also be neutral without flexing or arching your back.
Cardio Components
Cardiovascular exercise not only burns calories, but with enough force, it can create a better backside, as well. Using a stair stepper, running stairs, walking or running uphill or creating a high step in an elliptical trainer will engage the gluteus muscles. While running, pushing off with the ball of your foot will utilize the glutes, as this motion is a hip extension.
Safety
If any exercises are unfamiliar or feel awkward, please enlist the services of a qualified personal trainer or strength and conditioning specialist to learn the proper form. Beginners should start lifting no more than two non-consecutive days per week and should start with one or two sets for at least six weeks to allow for neuromuscular adaptations according to the book "Serious Strength Training." If you are an advanced lifter, you may want to work your legs three times per week. As always, if you are new to exercise, please consult a physician for medical clearance and don't expect immediate results. It takes time to build muscle in a safe and effective manner.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle, Roger W. Earle; 2008
- "Effective Strength Training"; Douglas Brooks; 2001
- "Women's Strength Training Anatomy"; Frederic Delavier; 2003
- "Serious Strength Training"; Tudor O. Bompa, PhD, Mauro Di Pasquale, MD, Lorenzo J. Cornacchia; 2003
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