Training

How to Grow Glutes | The Secret

Written by Jamie Bantleman


Behind The Scenes


“How can I tone my bum without gaining thunder thighs?”

One of the most desired areas for growth on a girl is the glutes. How often do you see social media parade the endless ‘booty’ pictures. Do you want to join in on the ‘#instabooty’ bandwagon? Become a ‘#bootybuilder’ with the following tips!


overhead squat


First and foremost you should always consider the training frequency of the targeted muscle group. For maximal growth there must be enough time spent developing the muscle as well as enough time resting the muscle, this will allow development and aid recovery from intense sessions.

 

Developing lagging body parts can be done by targeting the area 2-3 times per week. Use different angles, number of repetitions and sets as well as shortened and lengthened time under tension, this will really benefit those stubborn areas.

 

Glutes can be worked by isolated movements such as rope pull throughs and reverse hyperextensions as well as within the larger more compound movements such as the squat or deadlift.


deadlift


The gluteus muscles are made up of the gluteus medius and minimus which lie beneath the gluteus maximus. The Glut.Max moves in a different way to the other 2 part of the muscle as it is moved by hip extension where as the Glut.Med and Glut.Min are moved by leg abduction. Therefore to ensure all of the muscles above are worked efficiently it is vital to make sure your programme includes all of the different movement patterns to avoid over domination in certain parts of the glute.

 

Exercises that are great for the gluteus maximus are Deadlifts, Romanian Deadlifts, Hip Bridges, Rope Pull Throughs and Good Mornings. However, for the gluteus medius and minimus, exercises such as Walking Lunges, High Step Ups and Cable Kick Backs. These movements are much more isolated and have less impact on the joints around the gluteus muscles such as the lower back, therefore prioritising movements such as deadlifts at the start of the workout is the best way in which to go about programming for glute development.


The Best Exercises to Get Toned Glutes


The ‘Bootylicious’ Workout


The plan below should be repeated over a 9 day cycle. For best results, make sure you warm up, stretch, cool down and keep your diet on track. Have a look at our Active Women range for extra benefits!

Complete day 1, rest for 2 days, complete day 2, rest for 2 days, complete day 3… You get the picture?

Gluteus Muscles Development Plan Day 1
Order Exercise Sets Reps Tempo Rest
A1 Deadlift 5 5 3010 120s
B1 Barbell Hip Bridges 5 8 30X0 10s
B2 Dumbbell Walking Lunges 5 8 2020 90s
C1 Back Extension 5 10 3110 10s
C2 Cable Kickbacks 5 10 3110 90s

You can do it.. Keep going!

Gluteus Muscles Development Plan Day 2
Order Exercise Sets Reps Tempo Rest
A1 Glute Ham Raise 4 8 3010 10s
A2 Wide Stance Dumbbell Squat 4 8 4110 60s
B1 Romanian DeadLift 4 10 3010 10s
B2 Reverse Hyperextension 4 10 3110 60s
C1 Squat Position Hold (Banded around knees) Each Leg Moving laterally for 3 seconds holds 4 12 xxxx 10s
C2 High and Wide Leg Press 4 12 3110 60s

Nearly there…

Gluteus Muscles Development Plan Day 3
Order Exercise Sets Reps Tempo Rest
A1 Back Extension 4 8 3010 10s
A2 Reverse Hyperextensions 4 8 4110 60s
A3 Romanian DeadLift 4 10 3010 10s
A4 Dumbbell Wide Stance Squat 4 10 3110 60s
A5 High and Wide Leg Press 4 12 3010 10s
A6 Dumbbell Walking Lunges 4 12 3110 60s

And breathe…


Get the best results with these Essentials:

 

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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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