Let us talk Booty Gains - It is a little more complex than some may think. GluteusMinimus, Gluteus Mediusand Gluteus Maximus. The glutes are made up of these three main musclesand are the foundation of all lower body movements. Glutes that are trained to generate force through these muscles will assist youto jump higher, run faster, squat heavier, deadlift heavierand become a better athlete in general.
Glute training, although widely seen as female only territory due to the way some glute exercises are performed; men should not shy away from it. You can train your legs as many times per week as you like, but in my opinion, youcannot build a decent amount of muscle mass in your quads without strongand muscular glutes. So, if you want thequads, you must train the glutes!
When it comes to training theGlutes, I like to use the KISS analogy (Keep It Simple Stupid). There are hundreds offiddly glute exercises all over the gram that claim to isolate the three main muscles of theglutes, but I findmany of these to be time consuming and not ideal for the daily, natural, biomechanics of the human body's functions.
Unfortunately, due to modern day society, the increasing demand for typical 9-5 office jobs, and advancements in technology, the need to use our glutes has significantly decreased. This is because we are now spending most of our days in stationary seated positions, causing the glutes to become weaker and under-trained, leaving us with unshapely booty's. This also causes the surrounding musculature to become weaker and take more of the workload, leading to increased risk of injury. Hence why it is necessary to target one of our body's largestand most powerful muscle groups by implementing these glute developing movements.
While every multi joint lower-body exercise works the glutes to some degree because ofwhat is called hip extension; there is no exercise thattruly isolates theglutes, however, ifyou are looking toemphasize them, here are my topsix basic or as some may say, old school exercises that I would recommend. You can even tweak these exercises to really focus on the Glutes and Hamstrings - Including foot placement, stance,tempo, and form adjustment.
My Top 6 Best Glute Exercises
1. Wide Stance Hack Squats or Barbell Squats
If using a squat machine such as the hack squat;opt for a wider and slightly higher stance as this will provide more glute/hamstring activation. The squat is one of the best overalllower body building exercises, targeting the quads,hamstrings, and glutes. I would suggest performing the type of squat that powerlifters use, which is called a low-bar squat for better glute/hamstring activation. Another way toenhance glute development, is to ensure you are reaching depth with your squats, parallel or below if you can. If you do partial reps when squatting the load is mostly in your quads so reduce the weight if you need to,focus on your stance, depth and squeeze your glutes at the top of the movement.
2. Heavy Barbell Hip Thrusts
The Hip Thrust is a glute exercise designed to improve your strength,speed, and power through optimal hip extension. Although the word thrust implies a fastand explosive movement, I would suggest hip thrusts be performed in a controlled manner with a brief pauseand squeeze at the top of each rep.
Lunges are one of my all-timefavourite lower body exercises. Performing walking lunges will help develop your glutes, hamstrings, quads, calvesand even your inner and outer hips and thighs. Lunges are a great exercise to do at the end of your workout especially for your glutes because of the degree of hip extension involved, especiallywith longerstrides.Another great thing about lunges, they can be easily modified from very easy bodyweight lunges to extremely difficult reverse weighted lunges and many more variations to suit all fitness and strength levels.
4. Bulgarian Split Squat
TheBulgarian split squat is a unilateralmovement; it helps you build up strength andstability. To emphasize yourglutes, take a slightly longer stride and place your foot further out in front of your body compared to the standard variation. This will shift more of the load into your glutes when performing themovement. If you would like to increase thedifficultly of this exercise, try holding dumbbells at your side or use asmith machine and add additionalplates.
5. Romanian Deadlifts
All forms of deadlifts target the same primary muscle groups including the glutes, hamstrings, and lower back. However, I have noticed thatmajority of people do not know how to activate their glute muscles in other forms of deadlifts. I believe that the best way to learn mind to muscle connection with your glutes during a deadlift movement is to start with RDLs. The hamstrings cross both the knee and hip joints, so a movement like Romanians targets the hamstrings mainly from the hip joint – although, mostly hitting your hamstrings you will feel it in yourglutes as well, somake sure you concentrate on flexing your glutes at the top of the movement in the standing position.
6. Monster Walk
Monster walks are a great exercise to target the glute Medius and are fantastic to superset with any of the above compound movements. They can also be used as a warm-up exercise prior to training.Monster walks are perfect for activating the muscles in your hips and glutes. The hip extensors and abductors play a major role in the function of your kinetic chain.To perform monster walks you can use a resistance band or (booty band) around your ankles, feet, knees, or upper legs, depending on the range of movement and level of resistance you would like to create. Standing in an upright position, bend your knees slightly and walk with diagonal step, moving ahead and outwards, as opposed to side to side.
Recommended Booty Building Supplement Stack:
Creatine increases strength, builds muscle, increases endurance, reducesfatigue, and provides cognitive benefits.
Increases enduranceand strength –the benefit of increased strength and endurance when taking pre-workout means thatpotentiallymore weight can be lifted in a training session, therefor, may assist inan increase in muscle mass.
Taking BCAAs before and during training can decrease the breakdown of muscles and fuel your muscles to increase performance.
PREMIUM WHEY (WPC)
Whey Protein Concentrate has a full amino acid profile, rich in BCAA’s, WPC is highly effective at repairing and building muscle tissue after strenuous exercise.