When it comes to training, having strong Glutes is important to lift heavy squats and deadlifts. The weight needs to be heavy enough to produce strength in the body.
But, before we go into lifting, I want to talk about diet.
In order to build and retain muscles, we need to eat a lot. And I mean A LOT. Since lifting and growing, I have almost doubled my calories. Your muscles just need a lot more calories to be retained!
The key is to increase slowly, so adding 50 Calories per week. Make sure you are consuming enough Carbs and Protein. As a rule of thumb, I personally go with 1.5grams of protein per pound. Don’t ignore Carbs, as they are amazing for fueling energy for your workouts – they are not the enemy!
Let’s get started, then!
#1 Romanian Deadlift
First, we have the Romanian deadlift. You want to keep your legs bent and your spine neutral. Keep your head down
In order to get long stretch in hamstrings, you want to pretend you are a robot to help you correct your form. Start with the barbell on the floor, with one palm facing away from you and one palm facing towards you – grip the bar and pull up (remember to keep your spine neutral!). Hold your abs in tight to support your back.
#2 Bulgarian Split Squat
Next is the Bulgarian split squat. They are a lot harder than they look! To get a more comfortable lift, I like to use the smith machine.
For these, you want to pay close attention to your front foot – make sure you are sitting back into that lunge and driving through that back heel – for these I tend to do 8-10 reps each leg.
Try not to put weight on your back leg – keep it slow and controlled. You can also do the Bulgarian split squat using a bench and dumbbells. Try to be as close as possible to the bench, and make sure your knees do not go passed your toes.
Go deep, and feel the burn!
#3 Sumo Deadlift
Third is the sumo deadlift. The sumo is very glute focused – so is great to build the butt and inner thigh area. With your legs out to your sides, assume your squat position, with your toes pointed slightly outward. Grab your dumbbell with both hands, while bending your knees (without going over your toes).
You have to really squeeze when you get to the top, legs straightened. Compound movements are your best friends! Concentrate on driving your hips through this lift, and don’t forget to squeeze at the top.
#4 Hip Thruster
One of my favorite exercises for building the buttocks is the hip thruster!
For a more effective motion, you can bring your feet into your body as close as possible to push up more weight. You want to keep your spine completely neutral; your head needs to go back with the thrust. Each rep your entire body needs to go with it.
You’ll want to squeeze those glute muscles when you get to the top and hold that for a couple of seconds. You can do this exercise with a dumbbell or barbell. Go for around 3 sets of 10-15.
The key here is to squeeze the glutes. Drive through your feet and support your upper body by resting your shoulder blades on the bench. Keep your spine neutral.
To get a longer range of motion, use a barbell and a bench, as the video below. When comparing with a squat or deadlift, the glute hip thrust is more isolated to the buttocks area, as opposed to the back – so it is great for major booty growth.
You can lift a lot of weight to make your glutes stronger (Tips: use a barbell pad to protect the hip bone.)
Next is the pull-through with a cable which movement mimics the stiff-legged deadlift, but without the extra strain on your back.
Walk out and pull the cable through your hips. Thrust up with the hips, and squeeze the glutes. This whole exercise is a safe way to target the glutes in the posterior chain.
One of the most important things about these workouts is to go heavy and make sure you push yourself. You CAN do the weight, and it will help you build your buttocks. Don’t be afraid to increase the weight every single rep.
#6 Half Kneeling Squats
Number 6 is half kneeling squats. Use a pad under your knees to protect them. Slight point you knees outwards with your toes pointed inwards. Pulse the movement to activate your hamstrings and glue tie-in. You can also do this exercise with a cable around your waist for a Glute activation technique. I would suggest you try both pulsing and squeezing your Glutes.
Next is the squat! The key to a good squat is engaging your core. Squat with parallel feet placement and ensure it is slow and controlled.
The biggest key for all of these exercises is to lift heavy to see a noticeable change in your Glutes. Keep your legs just over shoulder width apart, with the parallel placement of your feet.
A tip I use for myself is to pretend you are sitting down on a seat. Use the same movement and muscles.
#8 Goblet Squat
Lastly, let’s discuss goblet squat on a cable machine. These are a great way to finish leg day. They give you a good burn! Keep your toes pointed forward and squeeze at the top, as hard as you can for the most Glute activation. Go heavy and aim for 12-15 reps per set.
That is it for my top 8 booty-building exercises for leg day. If you need to motivation to push through these sets, check out this motivational Gym Jewelry by Vow Strength.
Motivation is essential in moving forward with your training. If you’re not motivated in the gym, you’re not going to push yourself hard enough. You won’t be working out to your best ability. Create a Goal for yourself, whether that is to gain muscle, or become leaner – you need a goal. You need to visualize yourself having already achieved that goal, and every time you set foot in the gym, you will have fire within your soul, the most natural pre-workout there ever was!