Your Booty Building Workout
Healthier, stronger, more fit and flexible. These are just a few reasons people hit the gym and begin working out. When it comes to strength training and exercise, these are all very valid and admirable reasons to hit the gym.
If you’re reading up on how to get a stronger, bigger butt, you’ve come to the right place.
In this article, we’re going to take a look at:
1. How the glutes work and grow, and how they should be exercised.
2. We’ll talk about a few common mistakes people are known to make on their booty-building journey.
3. We’ll outline a complete workout plan you can tackle a couple times per week to achieve your butt-busting goals.
What Are Your Glutes?
Like all other muscles in your body, your butt plays an important role in your overall muscle function and ability. Your glutes help you stay upright, enabling you to power through other workouts, and when squeezed into a good pair of jeans, can look amazing. They truly are the workhorse of the body because they’re constantly being used, even when you don’t realize it.
Along with your hips, they help support your balance and keep you strong and sturdy. Pretty well every physical activity uses your glutes in some way.
Your glutes are made up of:
- The gluteus maximus
- The gluteus medius
- The gluteus minimus
The key player in the butt game. Your gluteus maximus makes up the bulk of your booty and is responsible for the excellent or not-so excellent shape of your butt. Anytime you raise a thigh, rotate a leg or thrust your hips forward, your gluteus maximus is involved. This goes to show you why it’s such an important muscle to not over-look when strength training the rest of your body.
Gluteus Medius and Gluteus Minimus
These two guys back-up the gluteus maximus and help it perform its functions. They’re like aids in your butt’s mission to keep you balanced, strong and looking good. These two help your gluteus maximus raise your leg to the side, as well. If you’re into yoga, you’ll know there are a ton of moves that call for this type of exercise.
Your glutes are huge. No, we’re not saying you’ve got a big butt - yet. They’re literally one of biggest muscle groups in your body. When you exercise and work on your glutes, they’re burning a ton of calories just because of their size.
Butt Working Benefits
If we just take a second to recount the benefits of working your butt, we’ll see that you can:
- Improve your overall balance and fitness by focusing on your glute muscles
- Burn through a ton of calories because of their sheer size in the body
- Sculpt a toned butt to look great on the beach and in those cute jeans
Reduce Risk Of Injury
Seriously, what’s not to love about strengthen your glutes? On the flip-side, when your glutes aren’t as strong as they could be you can be on the road to injury. By taking the load off your glutes you’re putting more pressure on your hamstrings which can be risky.
Your hamstrings are responsible for helping other parts of your body like your calves and knees. Not to mention the other muscles, ligaments and joints your hamstrings work with. A stronger glute means less responsibility on your hamstrings, which means a lower potential for injury.
Fast and Slow Twitch Muscle Fibres
Before we go any further it’s important to briefly talk about how muscles are broken down. Muscles are made up of different fibres – two to be exact. These are called fast twitch fibres and slow twitch fibres, and they’re exercised in different ways. Depending on how they’re exercised determines how they perform and how they affect the overall performance of the muscle group.
But what do fast and slow twitch fibres have to do with working your glutes? Well glutes are comprised of many slow twitch fibres, while your hamstrings are mostly fast twitch fibres. Knowing this can help you hone in on certain exercises to make sure you’re working those slow twitch fibres in your glutes properly.
Fast Twitch Fibres
They work fast, and react to exercise instantly, though they lack the endurance of slow twitch fibres. Fast twitch fibres, when worked, can become larger and more visibly muscular. A person who sprints would have stronger fast twitch fibres, and thus would be quicker for a shorter period of time. Essentially, they’re quick bursts of performance.
Fast Twitch Dominant Muscles: Hamstrings, Quadriceps, Calves, Triceps
Slow Twitch Fibres
Not as quick or instantly responsive but can endure longer periods of exercise. Even when trained these fibres remain skinny and light, but pack hours of endurance into them. People who run long distances work out their slow twitch fibres.
Slow Twitch Dominant Muscles: Glutes, Abdominals, Biceps, Shoulders
Your Butt Workout Plan
The glutes are such a big, strong muscle group that they can actually take more heat in the gym and really be pushed hard up to 3 times a week. We’re going to outline a 1-3 day per week butt workout that you can fit into your normal routine.
A very common mistake when it comes to training your glutes is trying to work in the use of machines. Relying on a machine to help you tone your butt isn’t the way to go.
Machines can isolate specific portions of glutes too much, instead of working the entire glutes and the surrounding muscles. We’ll look at exercises that instead use free-weights and bodyweight to maximize your time spent working your glutes.
This is a very butt focused exercise to add to your routine. It’ll also help work on other muscles at the same time, like in your hips and legs, so you’re getting a very well-rounded exercise in while working on those glutes.
Aim for 4 sets of 25 reps of bodyweight squats.
How to Perform a Bodyweight Squat
- Begin with your feet shoulders-width apart, feet pointed outwards at a 45 degree angle. Then place your hands behind your head. This is the starting position.
- Next, slowly sit back and flex those knees and hips. You can also squeeze your glutes as you sit back.
- Continue going down making sure to keep your head and chest up as you lower down. Then, bring yourself back up pushing out on your knees.
Glute bridges are another great way to use bodyweight and work that butt. This exercise will work your hip muscles as well and can be made more challenging as time goes on by adding weight. Whether it’s a plate or a barbell, you can increase the return on this exercise by heavying up. But first, get the basic glute bridge down.
Do 2-3 sets of 16 reps of glute bridges.
How to Perform a Glute Bridge
- Lay down flat on the floor on your back. Bend your knees 90 degrees and bring your feet up so they’re flat on the floor. Keep your arms at your side with your palms down.
- Lift your hips up and off the floor while squeezing your glutes. Keep your torso down and not overextended into the air.
- Hold this bridged position and count to five, while making sure to breath. Then, slowly bring yourself back down to the floor.
Dumbbell Walking Lunge
This exercise will bring in some weight. The walking lunge is a great, simple way to train your glutes, and the added dumbbell weight will offer up some extra resistance.
Do 3 sets of 8-15 reps of dumbbell walking lunges.
How to Perform a Walking Lunge
- Stand up straight with your feet apart – about hip-width. Hold two dumbbells in your hands comfortably and rest them at your side.
- Take a step forward with one leg and flex the knees while you begin to lunge and lower your hips. Keep going down until your back knee almost touches the ground. Continue to hold a strong posture, with your torso upright and your front knee in line with your front foot.
- Push against the heel of your front foot to extend both knees and bring yourself back up into the starting position.
- Repeat the same motion by switching legs.
To A Better Butt
These exercises can very easily be built into your existing workout plan and can also benefit other parts of your body like your hips, legs, and back, so you’re getting the most bang for your buck.
With this guide to a bangin’ butt you’re ready to hit the gym and really work those glutes. Your balance - and jeans - will thank you for it.