To build any muscle you need to train it by overloading the muscle tissue to promote growth and allow recovery. The glutes are no exception. Building bigger glutes requires you to perform exercises that target hip extension, which is the action of the gluteus maximus. You should perform a variety of exercises for at least two to three sets of eight to 12 repetitions and combine them with a balanced, healthy diet for the best results.
Squats
You can perform squats anywhere and start with only your bodyweight if you are a beginner. Not only will you challenge your glutes but your hamstrings and quadriceps as well. Begin by standing with your feet shoulder width or slightly wider. Toes should point in the same direction as your knees. Chest stays lifted throughout the movement and spine remains in a neutral position. Slowly bend at your hips and knees and lower towards the floor. Stop when your thigh is about parallel to the floor. Push back up to the start position, contracting your glutes. You can add resistance to increase the challenge.
Hip Extension
Hip extension can be achieved by lying on a mat with your knees bent and feet flat on the floor. You can begin with just your bodyweight and increase the challenge by placing a weighted bar across your hips. With your arms by your sides and head on the ground, slowly push through your heels and lift your hips as high as you can squeezing your glutes the entire time. Pause at the top and slowly lower back to the start position.
Lunges
Lunges have many variations. For a basic stationary lunge, start with your feet about hip width apart. Take one large step forward with your right leg so that you are in a staggered stance. Your front foot stays flat the entire time while your back foot will come up on the ball. Keep your body upright and slowly bend both knees until the front knee reaches 90 degrees or your thigh is parallel to the floor. Push through the front foot, squeezing your glutes, and raise yourself back to the start position. You can add resistance to increase the challenge.
Deadlifts
Deadlifts are a challenging exercise that you should only perform with some weight training experience. Begin by standing with your feet hip width apart and weights such as a barbell or dumbbells held in front of your thighs. Keep your spine neutral, abdominals contracted and slowly bend at the hips and knees bringing the weight toward the floor. When the weight touches the ground or you cannot lower any further, squeeze your glutes and raise to the start position.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- Weight Lifting Workout Routines: Glute Exercises
- Bodybuilding: Butt Building
Member Comments