If you thought the key to the perfectly sculpted backside was a ton of cardio alone, then you’d be dead wrong. Sure cardio plays a role in building the ultimate set of glutes, but so does weight training!
Cardio and dieting can help you shed excess fat and get rid of those less than flattering saddlebags, but it won’t aid in the development of a firm and round booty. For a butt that really turns heads you have to focus on muscular development of the glutes. The butt is actually made up of three different gluteus muscles including the:
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
The gluteus maximus is the largest of the three and also the most superficial. This muscle is one of the largest and strongest in the human body and is primarily responsible for hip extension. The gluteus mediusand the gluteus minimus lie underneath the gluteus maximus and are primarily responsible for abduction (moving the legs out and away from the midline of the body).
Knowing the anatomy and physiology of the glutes is important in understanding how to train them. Now that we have a better understanding of how these muscles work, let’s get to the exercises.
You don’t need the “butt-blaster” machine to develop your backside, believe it or not. Traditional exercises such as squats, lunges, and deadlifts should do the trick. There are a seemingly endless number of ways you can perform these exercises so feel free to change it up every now and then.
Beginners should start out using only their bodyweight and focus on executing the exercises with proper technique before adding weight. More advanced exercise go-ers can try harder versions of these exercises such as single-leg squats, cross lunges, and single-leg deadlifts. Note that these exercises also greatly target the leg muscles. You do not need to perform additional leg exercises as part of another routine since that may cause you to overtrain the muscles of the leg. Both the legs and the glutes can be trained simultaneously as part of the same routine.
Here’s an awesome sample workout that is sure to get your booty noticed:
- Sumo squats – Perform 1-3 sets of 8-12 reps
- Three-way lunges – Perform 1-3 sets of 6-8 reps for each leg
- Deadlifts – Perform 1-3 sets of 8-12 reps
- Single-leg glute bridge – Perform 1-3 sets of 12-15 reps each leg
- Isometric squat or wall squat – Perform 1-3 sets of 10-30 second holds
The last exercise-either the isometric squat (more challenging) or the wall squat- is meant to push your muscles and mental strength (dumbbells can be used). Your muscles will already be fatigued from the previous exercises so you will more than likely have difficulty performing this seemingly easy exercise. If you find the isometric squat too challenging to hold with your thighs parallel to the floor you can come up slightly or utilize the wall squat hold instead.
As your fitness level and strength improve you may want to up the weight to provide a continual challenge to those muscles. You can perform this workout twice a week on non-consecutive days.
With proper diet, cardio, and this ultimate butt workout, you’ll be turning heads in no time!
Article by: Lauren Lopez