This is how to actually train your glutes for maximum growth – 4 traditional exercises, with perfect form, should do the trick.
Despite being the largest muscle group in the body, the glutes often receive less attention when it comes to exercise selection.
Enhancing your glutes not only contributes to a more comprehensive and robust physique but also amplifies your athletic prowess. Improved glute strength can lead to increased speed, higher jumping ability, and greater lifting capacity, especially when engaging the lower body effectively.
How Exercise Can Transform Your Glutes?
Transforming your glutes from ordinary to extraordinary is achievable through regular exercise. A well-structured workout routine can lead to:
- Increased Muscle Mass: Resistance exercises like squats and lunges target the gluteal muscles, promoting muscle growth and definition.
- Toning and Sculpting: Exercise helps sculpt and shape the glutes, giving them a firmer and more aesthetically pleasing appearance.
- Fat Loss: Glute exercises, when combined with a balanced diet and cardiovascular workouts, can contribute to overall fat loss, allowing your toned glutes to shine through.
- Improved Functionality: As you strengthen your glutes, you’ll notice improved mobility, agility, and the ability to perform various physical tasks more efficiently.
- Boosted Confidence: Achieving a strong and great-looking butt can boost your self-confidence and body image, enhancing your overall sense of well-being.
And how would you know if you are actually training your glutes for maximum growth? For that, we turn to the expertise of Mike Israetel.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
Watch it all unfold below.
How to Actually Train Your Glutes for Maximum Growth
In a video uploaded on Renaissance Periodization Youtube’s page, Mike Israetel invited IFBB Pro athlete Jared Feather and Evelyn Zavala, an NPC Bikini athlete, personal trainer and self-titled glute specialist. Well, Israetel put that to the test by showing off 5 glute exercises for her and how to properly perform them.
The exercises were:
- Sumo squat
- Good morning
- Barbell lunges
- Leg Press
- Supersetting with bodyweight squats
For each exercise Evelyn does, either Jared or Mike explain how to perform it properly – the stance, the eccentric phase, the tension in the muscle. In some cases, they also perform myoreps, which is a technique that can get you to build muscle in half the time.
To see it all, how to perform each exercise with the expertise from these guys, watch the video below.
All You Need to Know to Grow Your Butt
The muscles in your buttocks, known as the glutes, play a crucial role in your overall physical health and performance. These powerful muscles, including the gluteus maximus, gluteus medius, and gluteus minimus, are among the largest in your body. Their primary function is to provide support and stability to your hips, pelvis, and lower back. Whether you’re walking, running, or sitting, strong glutes help maintain proper alignment and prevent imbalances, reducing the risk of injuries and chronic pain, especially in the lower back and knees.
Aside from stability, strong glutes significantly contribute to athletic performance. Whether you’re an athlete, fitness enthusiast, or enjoy recreational activities, powerful glutes enhance your overall strength and power output. In sports like sprinting, jumping, and lifting, these muscles are essential for generating explosive force and speed. They propel your body forward and upward, enabling you to jump higher, run faster, and perform better in various physical endeavours.
Moreover, strong glutes positively impact your posture and body aesthetics. By supporting the spine and pelvis, they help maintain an upright posture and reduce the likelihood of a rounded back, leading to a more confident and attractive body stance. Additionally, well-developed glutes help shape and tone the buttocks, which is a desirable aesthetic for many individuals. Beyond improving functionality and athleticism, strong glutes contribute to a more balanced and pleasing physique. To build strong glutes, incorporating exercises like squats, lunges, and hip thrusts into your fitness routine can be highly effective.
Below you will find the 5 steps to get a nicer, stronger and leaner butt according to Max Posternak. Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5.5 million subscribers.
5 Steps to Get a Nicer, Stronger and Leaner Butt
The size and composition of your glutes and hips are highly influenced by your workout program, the exercises you are doing and how you’re performing those exercises.
By applying the following 5 steps to get a nicer, stronger and leaner butt, you will transform a saggy pancake butt into firm and round glutes as fast as possible.
- Include heavy squats and Romanian deadlifts in your workout routine – 3 to 4 heavy sets of one of these two exercises should be part of your training sessions
- Progressively get stronger at the two exercises mentioned above – apply progressive overload regularly to make sure you continue challenging your glutes
- Do leg workouts at least twice a week – this will give you a greater training volume for your glutes by the end of the week
- Optimise your diet – take enough essential amino acids
- Recovery and consistency – spread your heavy leg workout 72 hours apart, don’t do a lot of lower body cardio during recovery, and sleep 7-9 hours every day
The glutes, short for the gluteal muscles, consist of three main muscles:
- Gluteus Maximus: This is the largest and most powerful muscle in the glute group. It is responsible for hip extension, which means it helps you move your thigh backwards when you’re standing, walking, or running. It also plays a significant role in maintaining an upright posture and preventing the body from bending forward excessively.
- Gluteus Medius: Located on the outer surface of the pelvis, the gluteus medius is responsible for hip abduction, which means it helps you move your thigh away from the midline of your body. This muscle is crucial for stability during activities such as walking, running, and balancing on one leg.
- Gluteus Minimus: Found just below the gluteus medius, the gluteus minimus also assists in hip abduction and contributes to stabilizing the pelvis and hip joint.
Training frequency for the glutes can vary depending on your fitness level, goals, and overall training program. Generally, it is recommended to train the glutes at least 2-3 times per week for most individuals. However, this can be adjusted based on individual factors such as recovery capacity and the intensity of the exercises.
Since the glutes are a relatively large muscle group, they respond well to both heavy resistance training and bodyweight exercises. Incorporating a mix of compound exercises like squats, lunges, deadlifts, hip thrusts, and glute bridges can be effective in targeting different aspects of the glutes and ensuring overall development. It’s essential to allow sufficient rest between glute-focused workouts to allow the muscles to recover and grow stronger.
Additionally, don’t forget to incorporate other lower body exercises that indirectly engage the glutes, such as leg press, step-ups, and leg curls, into your training routine for balanced leg development. Always listen to your body, and if you experience excessive soreness or fatigue, consider adjusting the training frequency or intensity to avoid overtraining. Consulting with a fitness professional can also help you design a personalized glute training program based on your individual needs and goals.