If you are one of my clients, you may have heard me say this line, “It’s all about the A** (aka Glutes/Butt).”
This decade in the fitness industry has significantly paid more attention to developing strong, firm glute muscles. The Kardashian Butt Era you may say.
Who doesn’t want a backside that turns heads?
You can do cardio until your legs fall off, but you won’t build a great bum unless you do some weight training.
If you’re not sure which moves or techniques are best for building the perfect booty, this article will have you covered.
Here are the list of the best glute training techniques and exercises you can do. Incorporate these techniques in your lower-body training regimen and you’ll be blown away by the results. A full set of glutes is in your future!
1. The Squat baby!!!
Of all the tush-friendly exercises to add to your workout routine, the squat should be your top priority. The squat is a great movement for athleticism, flexibility, and can even can improve your cardiovascular system. Squats essentially activate all areas of your lower body during a contraction. This includes anterior & the posterior chain, while developing strength in your central nervous system (CNS)
When squatting, focus on getting low and deep. The deeper you can squat, the more recruitment you will activate & the more time under tension you will utilize.
For the traditional squat, start with your feet shoulder width apart, toes slightly pointed outward and deep breaths before lowering yourself into the rep.
Basic Squat (click on youtube link for video example):
Here are different types of squats to add into your routines:
- Sumo squats – https://www.youtube.com/watch?v=9kiXid7pm6I
- Front squats – https://www.youtube.com/watch?v=m4ytaCJZpl0
- Box squats – https://www.youtube.com/watch?v=D6VTuS-bQB0
- Goblet squats – https://www.youtube.com/watch?v=mF5tnEBrdkc
- Squat jumps – https://www.youtube.com/watch?v=CVaEhXotL7M
- (Elevated) split squats – https://www.youtube.com/watch?v=I3p2bdtluUk
- Single leg sit down squats – https://www.youtube.com/watch?v=uJ4eA2wUXdw
If you hate squats here are the most effective alternative exercises to “tone” your tush:
2. Deadlifts all day!!!
The benefits of the deadlift are endless. It is the quintessential weightlifting exercise. Here are some examples:
- It increases fat burning
- Improves posture.
- More muscles incorporated at once.
- It’s safe (if performed correctly – have a trainer monitor, if never done before).
- Improves grip strength.
- Increases cardiovascular ability.
- Prevents future injury by increasing the strength of your muscles around critical tendons and ligaments.
When performing a deadlift, bend forward at your hips while keeping your arms and the barbell close to your legs and bring your torso down to a parallel position. Squeeze your glutes, press through your heels and return your torso to the upright position.
Basic Deadlift – https://www.youtube.com/watch?v=IiGk8g3e41w
A list of deadlifts to try out: (if you are new to the deadlift, please have a professional monitor to prevent any risk of injury)
- Stiff-legged deadlift – https://www.youtube.com/watch?v=oR4iY29PBjA
- Single leg deadlift – https://www.youtube.com/watch?v=b9bHy3ojQWA
- Sumo deadlift – https://www.youtube.com/watch?v=wQHSYDSgDn8
- Toes elevated deadlift – https://www.youtube.com/watch?v=nOsZ2uvUZW
3. Hip Thrust Away!!!
Hip thrust are a great addition to your glute building routine & awesome for activating the upper area of the glutes. They target and stimulate a different part of the glutes over squats.
Hip Thrust Exercise Benefits:
- Improves glute strength, shape, and size.
- Improves glute muscle power.
- Helps you slay squats and deadlifts.
- Strengthens the lower back and leg muscles.
- Improves body posture.
- Refines leg, ankle, knee, pelvis, and hip movements.
Start sitting with your back facing a padded bench. Extend your hips & raise them, focus on pushing up your hips with your glutes. Once your body is parallel in a straight line, slow the contraction down as you lower back down to the ground. Remember to squeeze your glutes through the contraction.
Basic Hip Thrust – https://www.youtube.com/watch?v=SEdqd1n0cvg
Here are a variation of hip thrust you can try out:
- Hip thruster w/ band – https://www.youtube.com/watch?v=CaepDtuABlQ
- Single leg hip thruster – https://www.youtube.com/watch?v=om7q9aCVvR0
- Barbell hip thruster – https://www.youtube.com/watch?v=Zp26q4BY5H
- Isohold hip thruster – https://www.youtube.com/watch?v=gZhrBDSYot0
- Feet elevated hip thruster – https://www.youtube.com/watch?v=FdCu3-1T9DY
4. Leg Press (High Feet Position)
In order to activate your glutes on the leg press, you will want to be ensuring a high feet position. Having your feet higher will force your glutes to take the load. Also with lower feet position, you will be activating your quads.
The great thing about the leg press machine, is you can load up quite a lot of weight and push yourself to new PR’s (personal records) easier.
Focus on breathing throughout the contraction, have your feet at shoulder width apart, and your toes facing slightly outward. Remember to come down low enough to feel your glutes stretch through the eccentric movement.
Basic Decline Leg Press – https://www.youtube.com/watch?v=Aq5uxXrXq7c
Let’s Wrap This Up!!!
So as you can see, there is no one perfect “toning” exercise, which you need to be following to grow your glutes. It takes variety of techniques to form and build a nice perky booty. The most things to remember are:
- Forget light weights & focus on the basics with proper form & correct resistance.
- Utilize advanced training variables.
- Be consistent week in, and week out.
- Push yourself harder each week, strive for progress.
- Slow down the eccentric contraction to force muscle hypertrophy.