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How To Grow Rounder Glutes Fast

Make your flat butt puff up!

Looking to strengthen the largest muscle in your body? Check out how to grow rounder glutes fast!

Having a strong and round butt is not everyone’s cup of tea. I mean, yes, it would be nice to have one, but it isn’t regarded as a priority by many people. And honestly, we don’t understand why. These are some of the benefits of having strong glutes.

  1. Improved posture: The glutes are one of the main muscles responsible for maintaining proper posture. Strong glutes help keep the pelvis in a neutral position, which can reduce strain on the lower back and improve overall alignment.
  2. Better athletic performance: The glutes play a vital role in many athletic movements, such as jumping, running, and sprinting. Strong glutes can improve power, speed, and agility, leading to better performance in sports.
  3. Injury prevention: Weak glutes can contribute to injuries in the knees, hips, and lower back. Strengthening the glutes can help prevent these injuries by improving stability and reducing stress on other areas of the body.
  4. Improved balance and stability: The glutes are a key component of our body’s stabilizing system. Strong glutes help improve balance and stability, making it easier to perform daily activities such as walking, climbing stairs, and carrying heavy objects.
  5. Enhanced aesthetic appearance: Strong glutes can help create a more defined and toned appearance in the buttocks area, which can improve overall body composition and boost self-confidence.

But it feels like we are preaching to the choir here as you clicked on this link to understand how to grow rounder glutes fast. For that, we turn to the expertise of Jeremy Ethier.

Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 5 million subscribers and he delivers clear information with sound background research.

He shared a video explaining how to grow rounder glutes fast. Check it out.

Best glute exercises with resistance bandsSource: Pavel Danilyuk / Pexels

How to Grow Rounder Glutes Fast

To understand how to grow rounder glutes fast, Ethier got the help of no other than Bret Contreras, known online as The Glute Guy.

Here are 5 steps and a workout plan designed to grow your glutes and make them stronger.

  • how often to train – divide your workouts in a lower/upper body split and do lower body exercises 3 times a week to maximise glute growth.
  • How many sets – Contreras advises doing 36 sets per week – that means 12 sets per day.
  •  train hip abduction, horizontal hip extension exercises, and vertical hip extension exercises

At the end of the day, a workout sample of those 3 days of lower body exercises that you could be doing looks like this:

Day 1:

  1. Barbel hip thrust – 3 sets of 12
  2. Pause back squat – 3 sets of 5 (3-sec pause at bottom)
  3. Cable kickback – 3 sets of 12
  4. Standing cable hip abduction – 3 sets of 12

Day 2:

  1. Smith machine reverse lunge – 3 sets of 10
  2. Smith machine hip thrust – 3 sets of 15
  3. Dumbbell Romanian deadlift – 3 sets of 10
  4. Side-lying hip raise – 3 sets of 12

Day 3:

  1. 45-degree hyperextension – 3 sets of 12
  2. Bulgarian split squat – 3 sets of 8
  3. Single-leg hip thrust – 3 sets of 20

To understand the mechanics and why each exercise was selected and the number of reps, click on the video below.

VIDEO – How to Grow Rounder Glutes Fast

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Progressive overload is a fundamental principle of exercise training that involves gradually increasing the stress placed on the body during exercise over time. The idea is that in order to make progress and achieve better fitness and strength, you need to challenge your body by gradually increasing the amount of weight, repetitions, or sets you perform during an exercise.

By progressively increasing the load on your muscles, you force them to adapt to the increased demand, which leads to improved strength and endurance. This principle applies to any form of exercise, whether you’re lifting weights, running, or doing bodyweight exercises like push-ups or squats.

However, it’s important to progress gradually and safely, and to give your body time to recover between workouts. If you increase the weight or intensity too quickly, you risk injuring yourself or experiencing burnout. A well-designed exercise program should take into account the principles of progressive overload to help you achieve your fitness goals safely and effectively.

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