Big big booty…
One of the biggest misconceptions about glute training among guys is that training the butt is just for women.
But there are plenty of men out there that also want to put some junk in the trunk.
OK, vanity aside (yeah right), the glutes are an extremely important muscle group to work. They are the centre of power in the human body and are amongst the strongest muscles you have. It is critical to utilise them to develop full body strength and, of course, in return will build a pleasing shape which will become a real head-turner, giving you a sense of confidence that you may have never had before.
If you give it some thought, the glutes are actually vital even when they are not doing anything at all. They help keep alignment in the lower back area. Working them can help with preventing certain lower back issues.
When it comes to the anatomy, they also serve their purpose by preventing the pelvis from tilting forward. It’s really important to try and keep that stomach flat so it doesn’t put pressure on the pelvis. Making the stomach stick out causes the back to come out of alignment.
© GT / Lee Faircloth
The glutes are BIG muscles. Place your hand your bicep and give it a little squeeze – now do the same with your glutes. Notice how much bigger they are in comparison? This may give you an indication as to how much work they are going to require in order to tone up, build up and bubble out.
Son without further ado, here’s my top five butt exercises…
Squat!
This NEEDS to be in your workout regime now. The squat is the king exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and will even work your cardiovascular system. If you are new to squatting, I suggest you start by doing body weight squats first. By doing bodyweight squats you will be able to focus on form, making sure you are using the correct muscles to do the exercise.
Concentrate on squeezing the glute muscle to get them firing ready for when you decide to start doing weighted squats. Form is much more important over weight, so practice in the mirror. Lower yourself to a seated position, keeping the back straight and sticking the butt out so the quads and glutes are engaged. You can do so many different style variations, but start simple and light.
Once you are confident, get yourself on the squat rack and start adding weight. I tend to squat twice a week doing four sets of 10 reps and vary the style. Give it a go and see that booty grow.
Go deep…
Deep squatting maximises the glutes fully, and will set off a hormonal reaction in the body. This will boost testosterone as a response, helping build muscle.
So whatever your goals, whether it is working on the look of your butt, athletic performance or even if you have lower back issues, you will notice rather quickly changes in your overall shape by adding this into your workout.
Step up
An everyday motion (if you think of every time you climb the stairs) which is undisputedly one of the best butt building exercises.
That being said, it requires concentration so you can gain the best results from doing it. I like to use the box in the gym when I do this exercise, but you can opt for a step or a sturdy bench in the park if you prefer.
Do the exercise without weights to begin with and master the idea of placing one foot on the higher level, pushing the hips back and raise yourself up so you are standing straight. Once the foot from the floor has met the foot on the box, squeeze the glute and slowly lower yourself back by pushing the hips back and keeping a controlled tempo.
Once you have repeated this for the desired reps, switch the supporting foot and work the other glute. When you feel confident, add dumbbells to the exercise to intensify it. I like 10kg in each hand as I do this exercise.
Hip Thrust!
A very simple, easy to learn exercise that you can do anywhere. Fantastic for engaging the glutes and helping your backside tone up.
Start by lying on your back with your knees bent at 90-degree angles. Place your feet flat on the floor hip-width apart. Then crunch your abs and tilt your pelvis back so that your lower back is flat against the floor.
Maintain this pelvic tilt throughout the entire exercise. Push through your feet and raise your hips as high as you can without arching your lower back. Hold this position for a couple of seconds, then slowly reverse the movement. Make it harder by elevating your shoulders and feet, as well as reducing your base support by placing your fingertips on your forehead.
Weighted walking dumbbell lunge
A killer exercise which has been known in the past to prevent me being able to sit down for a few days without squirming and making a funny face. As you sink down into the lunge, the hips on your lead leg must deeply bend. This then stretches your glutes and places a high load on them at the most difficult part of the movement.
Stand holding a pair of dumbbells and take a long step forward with your left foot. Push up into a standing position, bringing your back foot forward. Find a clear run in the gym or your preferred place of exercise and alternate the leg each time (as if you are walking) so each glute is working. You will feel the burn with this.
Kettlebell swing
I’m a massive fan of the kettlebells and the swing is great for working the butt and hamstrings. The exercise is explosive and is a great way to target the fast twitch muscle fibres. To get the most out of this exercise, keep your back in a neutral position and squeeze your butt at the top of the movement.
Bend at your hips and hold a kettlebell with both hands at arms length down in front of you. Rock back slightly and “hike” the kettlebell between your legs.
Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Reverse the move between your legs and repeat.
So guys, get going with this and let me know how you get on. I welcome all comments and feedback and would love to hear from you.
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