Take it from me (or maybe this totally over-the-top unrealistic stock image of this fitness model above), but building a nice set of glutes isn’t easy or for the weak-minded. It takes hard work, dedication, flawless nutrition, and a specific training formula. If you’re looking for a posterior that’s a little more J Lo and a little less Jello, keep reading. Here are 3 quick tips you can employ starting today to build a piece of art on your backside.
1. Take Your Time.
As with any other muscle group, you grow your glutes through the stress of resistance training. To maximize that growth, you need to be lifting heavy and giving yourself PLENTY of time under tension. Think at least 30 seconds of burning goodness at a time, or 3-5 seconds per rep. If you rush through the exercises because you’re sore, bored, or just not in the mood, you’re only short-changing your time in the gym. Make sure to use a challenging weight, keep your glutes squeezed during the full movement, and don’t treat booty-building like a race.
2. Go Wide.
The major glute-targeting exercises – think deadlifts, squats, and leg presses – are more effective when you adopt a wide stance. When you place your feet closer together, you’re most likely working your quads more than your glutes. By using a wider stance, you’re giving your hips the ability to move back more, which gets your lower back, adductors, hamstrings, and glutes working harder. Also, you’ll be able to drop it like it’s hot and hit that below-parallel position easier if your legs are placed further apart.
Now, hold up – I’m not suggesting you do your squats in the split position. Start with your feet slightly wider than hip-width apart, then inch them out 1-2 inches until you sense that your glutes / hamstrings are doing more of the work than your quads.
3. Double Up.
Some people hate leg day, others love it. If you’re of the latter opinion, you’re going to hit those cheeks TWICE (yes two times) per week for maximum booty-building potential. Don't focus solely on the butt though; other groups need attention as well including your quads and calves.
Scheduling two leg days a week will allow you to spend one day concentrating on quads / calves and the other on glutes / hamstrings. This gives your lower body plenty of attention without compromising your proportionality and symmetry. If you do opt for two leg days, structure them so that you’ve got at least one (ideally two or three) rest days or other training days in between. Organizing your training schedule in that manner will ensure your legs are well-rested and ready to rock the next time leg day comes around.
Not quite sure how to work that thing out? Try a Thursday leg day class with me and check out how we roll. If you're not getting the results you set out for on your own, let's take some time to talk during an assessment and figure out where you might be falling short.