Sorry to tell you, but building glutes takes more strategy than that.
Here are five smart strategies and strength-building workouts to get a bigger butt that go beyond the staple movement.
“The gluteus maximus is the biggest of the three and considered the prime mover.”
Photo: Vladimir Sukhachev/Getty
Its main job is hip extension (pushing your hips forward) or the opposite of a hip hinge.
Many common glute exercises the hip thrust, for example use this motion to target the glute max.
But others, such as banded lateral walks and clamshells, will fire up your glute medius and minimus.
(And pssst,resistance bands are great to addinto the mix, too).
This basically means that, in general, those with the most developed glutes arealsothe strongest, says Contreras.
(Think: the opposite of sticking your butt out.)
“This huge squeeze will put you in maximal hip extension and will ensure your glutes are working.”
“This will maximize your glute gains, but also keep your back safe,” she adds.
The rule also applies to weight, rep ranges, and effort.
“To build any new lean mass is a very demanding process,” saysTravis Burkybile, C.S.C.S.
“If you are under-eating by a large amount, they definitely won’t grow.”
Basically, you’ll see results faster if you’re eating more (healthy) food.
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The final key when it comes to building glutes: Allow for recovery in between sessions.
Stick to Contreras' recommendation of three glute-building workouts per week, and enjoy your well-deserved rest days.
(Here’show to plan a perfectly balanced week of workouts.)
