How to Build Bigger Glutes: The Best Exercises to Grow A Natural Bum
Glutes have become one of the most desired body parts in young adults since the start of the 21st century.
According to the American Society of Plastic Surgeons, butt implant/augmentation was the fasting growing plastic surgery in 2014-2015.
Fortunately, there are better and safer methods of developing this powerful muscle group.
Having a strong set of glutes is absolutely critical to long term health. It also helps that they look great.
Welcome to the second installment of the WCT body building series, where we go over the best ways to build and define the body parts you find most attractive.
In Part 1, How to Build Bigger Arms: The Best Exercises to Tone Your Upper Body we go over the best strategies to develop the arm muscles.
Today you will learn how to build bigger glutes the natural way.
Todays post is going to cover:
The Anatomy of the Glutes
The Benefits of Big Glutes
The Best Glute Exercises
Glute Exercises for Women
A Sample Glute Workout
The Anatomy of the Glutes
The Glute Mucles are composed of three separate muscles: They are
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
The gluteus maximus is the muscle that is readily visible when looking at a booty.
Origin/Insertion: The glute max originates on the back of your pelvic bone and attaches to the back of your thigh
Function: The glute max serves primarily in hip extension, or the ability to straighten out your hips. They also help to stabilize your pelvis.
The gluteus medius lies underneath the maximus.
Origin/Insertion: The glute medius originates on the top of pelvic bone and attaches to the lateral side of your thigh
Function: It serves in hip abduction, or the ability to move your leg away from your body, and in hip external rotation
The glute minimus is the smallest of the three and lies underneath the medius
Origin/Insertion: The glute minimus originates on the side of your pelvic bone and attaches to the lateral side of your thigh
Function: Hip abduction -the ability to move your leg away from your body, and Hip external rotation
The Importance of Gluteal Muscle Activation
The glute muscles are the primary hip extendors of your body. Hip extension is a critical human movement that is necessary for longevity and health. Here's why
- Every time you rise from a squatting position, you need hip extension.
- Every time you get up from your seat, you need hip extension.
- Every time you walk, your glutes have to unilaterally extend at the hip.
Unfortunately, many people in the general population cannot achieve appropriate hip extension due to tightness in the anterior hip flexors.
This is usually caused by excessive sitting.
Did you know that the average American sits for 6+ hours a day? Check out The Tremendous Benefits of Sitting Less to learn why this is so detrimental to your body.
Prolonged sitting can also lead to an anterior pelvic tilt posture, which increases your risk of low back pain and weak glutes. See You Probably Have Bad Posture- Here's How to Tell, to determine if you fall in this category.
The more you sit, and the less you exercise, the weaker your glutes become.
As your glutes weaken, their ability to extend your hips adequately diminishes, increasing the the risk of low back pain and of frailty.
If you want to develop a nice booty, you must train hip extension!
How to Make Your Buttocks Bigger Naturally
Now that you understand why a strong butt is important for health and longevity, lets go over the general guidelines for your glute workout.
How Often Should I Train My Glutes?
The glute muscles are powerful and they can lift a lot of weight. As such, it is important to provide them with a heavy enough stimulus in order to drive growth.
You should train your glute muscles at least 2-3 times a week using a wide range of the exercises listed below, with a moderately heavy stimulus.
How Many Reps Should I Perform for Glute Development?
Because the glutes are a strong muscle group, it is not necessary to perform a very high number of repetitions.
In general it is always a good idea to stick to the Hypertrophy Range we discuss in Creating Quick and Effective Workout Routines. This means you can work in the 8-12 rep range, but you can also perform as little as 5 to 6 repetitions per set if the weight is heavier.
At the minimum, 3 sets per glute exercise, but no more than 5 sets.
How Long Should I Rest in Between Sets?
Aim to rest approximately 2-3 minutes in between sets. It is important to let these powerful muscles recover before performing another set.
So without further ado...
The Best Glute Exercises
The best glute exercises are the ones that require a great deal of hip extension.
First and foremost, donkey kickbacks and other pure glute isolation exercises are not going to drive any significant growth from your glutes, so please, do us all a favor and stop doing these as your primary glute exercise!
As we have mentioned multiple times on the White Coat Trainer, compound exercises should be your primary focus always.
Compound exercises will work multiple muscle groups at once, thus eliciting a bigger hormonal response and ultimately more growth.
In addition, compound exercises are great time management exercises, allowing you to get more done in less time.
Enough talk. Here are the Best Glute Exercises.
The squat is the king of all exercises. If you could only perform one exercise, it would be the squat. It is also one of the best glute developers out there.
You can perform this exercise with your bodyweight, with dumbbells or with a barbell. We recommend using a barbell if you can to increase the stimulus of the exercise.
Also, use a slightly wider stance to activate the glute muscles more. Click here to see our full squat tutorial.
The Squat: The King of all Exercises
and one of the best Glute Developers out there
Next up are lunges. The lunge is by far the best single leg exercise that you can do. There are so many different variations that you can perform, each with slightly unique benefits.
There is no way that you can perform this exercise without getting a great deal of glute activation.
If the squat is the king of all exercises, the deadlift is the queen. The deadlift allows the most amount of weight to be lifted in one exercise and it requires a lot of hip extension. You can perform the conventional deadlift or the sumo deadlift.
Because of the wider stance, the glutes tend to get more burn on the sumo deadlift over the conventional.
Step ups are another great single leg exercise to add to your arsenal. They provide a good variation to lunges and are easy to perform.
In addition, exercises that require a great deal of hip and knee stabilization such as the step up activates the gluteus medius and minimus.
Glute Exercises at Home with Minimal Equipment
If you do not have access to a gym, or have very little equipment, you can still develop a great set of glutes. Here are a few exercises that you can try.
This exercise can be performed with a kettle bell or a dumbbell. In order to do it correctly, you need to flex your glutes hard!
There is no way to do it without getting your glutes on fire.
Single leg squats will provide a significant challenge to trainees of all levels. Although they sound difficult, our tutorial demonstrates a series of progressions you can use.
Your glutes will be on fire after performing this exercise.
The tried and true glute bridge. This exercise has become popularized by physical therapists because 1) it build strong glutes, and 2) it restores your body's ability to extend at the hips, which helps to re-align your spine.
Don't underestimate its simplicity. It has stood the test of time for a reason.
Banded Lateral Walks:
If you want to get a glute burn really quickly, incorporate this exercise into your program and your warm up routine. This exercise really activates the gluteus medius and minimus!
Here we are using Mark Bell's Hip Circle, but most bands should work fine.
If you have access to a gym, here is a sample routine that you can use for 8-12 weeks to help develop and build the booty that you want. The goal is to hit these muscle groups at least 2 times a week.
You should be able to perform this workout in 30-35 minutes.
A) Wide Stance Squats: 3 sets 8 reps
B1) Kettle Bell Swings: 3 sets of 12 reps
B2) Reverse Lunges: 3 sets of 10 reps
A) Sumo Deadlifts: 3 sets of 8 reps
B1) Single Leg Squats: 3 sets of 5 reps
B2) Lateral Band Walks: 3 sets of 12 reps
Glute Exercises for Women
It is a common misconception to think that women need very special considerations when exercising. Everything that was just said about glute muscle development holds true for both men and women.
Women do not need any special programming or special exercises. These are the key exercises for glute development that works for everyone!
The only difference is that women can generally handle higher volume and higher frequency than men.
What this means is that women can perform more sets and more reps than men without as much fatigue.
If you are a woman and you are not seeing results, try bumping up the volume and/or the frequency of your glute training.
Now Go get a big bum
Why not do yourself a favor and develop a nice set of glutes for yourself. You will be protecting your spinal health while also turning a few heads.
Do you want to build yourself a nice set of glutes?
What other body parts would you like us to discuss? Comment below and let us know!
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