The quest for a perfect derrière is a goal for hundreds of thousands of women worldwide. The constant battle of trying to grow the glutes may seem like a never-ending struggle, leaving most people un-satisfied with the results. But like most things, it’s just about educating, trial and error and perseverance. Use this quick little guide to change up your approach and see where you may be possibly going wrong.
Now these are amazing exercises for helping to grow the glutes, yes, but among all the exercises you can do which allow you to contract and squeeze the hardest, activating the most muscle fibers at once…they aren’t the top 2. Here’s a list of the top 5:
3 sets of 10–20 reps (and 3 second holds) will suffice here.
As mentioned above, the top 5 exercises are the top 5 because of the ability to contract easier on the movement. The majority of people who squat heavy will struggle to squeeze the glutes adequately on the lift. A good way to get the most out of a glute workout is to start with ‘activation’ exercises to make sure the glutes are firing correctly, helping to build them up much easier. Use these as a pre-glute-workout warmup. Don’t get too caught in ‘what rep ranges’, but instead focus on form of every rep you do! Make it count.
2 sets of 12 reps on each exercise, with a 5 second squeeze on each rep.
Bit of an obvious one, but again, where a lot of people go wrong. Plain and simple, the glutes are a muscle just like any other in the body, so you’re going to need protein to build them up BIGGER and stronger after intense workouts. Aim for small quality proteins every 3–4 hours throughout the day.
Simply squeezing your glutes can really help to strengthen them up for your weighted workouts. Try squeezing as hard as you can for 10–15 seconds, rest 15 seconds and repeat as necessary (you’ll definitely feel this one and it can be done anywhere). A good trick is to also squeeze your glutes before going up some stairs, keep them squeezed as hard as you can throughout the ascent and really feel the burn. This will teach you to keep squeezed during exercises too.