As summer is just around the corner, you’re probably asking yourself, “How can I grow my glutes to look and feel my best when I hit the beach this year?” Look no further because I’m bringing you the 5 tips to build your bum and train your glutes
Great Glutes Tip 1: Glute Activation
While the gluteus maximus is one of the largest muscles in our body, it is typically slower to fire up in a workout because most of our daily tasks don’t involve contraction of the glutes. Therefore, one of my most important tips is to start any leg day workout with a few glute activation exercises to get the muscles primed and ready for the exercises to follow.
Here are a few basic movements to get those glutes firing:
Stability Ball Hip Thrusts
Flutter Kicks on a Bench or Floor
I recommend performing these movements in a circuit using a high rep range (15-20) for optimal activation.
Great Glutes Tip 2: Squeeze, Squeeze, Squeeze
The mind-muscle connection when training any body part is important, but it’s essential when training the glutes. After you’ve activated your glutes and have created that awareness of your behind, it’s critical that you continue to maintain that awareness throughout your training session. Each rep needs to be performed with intention while focusing on squeezing at the peak of the concentric action of the movement.
For example, when performing the Barbell Hip Thrust (a great booty
builder) the peak of the thrust is where you should be squeezing your
glutes the most. This is where your muscles are exerting the most force,
and the most muscle damage will occur.
Remember that muscle damage isn’t a bad thing. Breakdown of our muscles during a training session is necessary for them to be rebuilt stronger and larger during a period of rest and recovery.
Great Glutes Tip 3: Fuel Your Muscles
Without going too deep into the process of muscle protein synthesis, it is essential that understand that growing muscle requires a caloric surplus. The process of building muscle isn’t exactly the easiest thing for the body to do and it needs all the help it can get! Increased caloric intake in the form of nutritious food is imperative for seeing serious muscle gains.
Great Glutes Tip 4: Add Resistance
Research has shown that the most effective mass building programs centre around progressive overload. Progressive overload is adapting training protocols over time to make them harder by increasing volume and load (weight). The human body is incredibly smart, and continually needs new stimuli to challenge it or it will adapt to the stresses it’s used to.
The easiest way to avoid having to do hundreds of body weight squats is to simply add in resistance to the movements you’re already focusing on in your training. This can be achieved by using either weights or resistance bands or a combination of the two. Adding in a significant amount of resistance will take your training to the next level and help you achieve that progressive overload.
Remember that the body adapts quickly, so don’t neglect increasing the amount of resistance each week to keep creating a challenge, and push those muscle fibres to their maximum potential.
Great Glutes Tip 5: Consistency
This one may be a no-brainer to some, but it is key to getting the glutes you want. Progress won’t happen overnight, and it’s easy to get discouraged. Don’t fret when results don’t happen right away because building muscle takes time and dedication!
If you’re training
your hardest in the gym and managing your nutrition, the results will
follow; you just need to be patient and trust the process. In the
meantime, see below for a wicked booty-blasting workout!
Booty Blasting Workout
Warm up beforehand with some dynamic stretches and glute activation exercises.
Rest 1 minute between sets.
Set 1-Super Set-4 Rounds
15 x Dumbbell Bulgarian Split Squats
12 x Dumbbell Goblet Squats
Set 2-Tri Set- 4 Rounds
12 x Smith Machine Reverse Lunges to Step Ups
15x Smith Machine Kneeling Squat Thrusts with a Band
20 x Banded Monster Walks
Set 3-Circuit Style, no rest between exercises. 5 rounds.
20 x Banded Donkey Kickbacks
20 x Dumbbell Sumo Squats
30 x Banded Glute Bridges with Legs Elevated
1-minute x Jump Squats