A firm butt has become a popular asset among more people, but it goes without saying that you have to work at it to get a better butt. Sure, you can take the easy route and go for surgical procedures to enhance your butt, but the results might not be permanent and it will cost you a pretty penny. Additionally, you will never know whether you could have built a better butt for yourself if you had just applied yourself. Luckily, you can improve your glutes naturally and you can work on it outside or inside the gym. You do not even need equipment, but having it is altogether beneficial.
The glutes consist of three primary muscles and the Gluteus Maximus, which is the butt, is the largest of the three. However, it does work in harmony with the other two muscles, namely the gluteus minimus and the gluteus medius. Before getting started, you need to know that there are specific exercises one can practice to target different areas of the glutes. You can also build your gluteal muscles in several ways, including cardio, plyometrics, and weight lifting.
Cardiovascular Exercises Can Help You Build the Glutes.
This goes beyond casual jogging or training on the elliptical as such workouts will incite weight loss instead of muscle hypertrophy, which is what we are looking for. When using cardio to build the glutes, it will be more strenuous on both the skeletal and cardiac muscles. Use the stair stepper instead and try out different moves while on it. If you want good results, do not cheat by leaning on the handrails as you move at an accelerated rate. This will eliminate the strain exerted by the exercise and it makes this high muscle building and high intensity exercise nothing more than a basic cardio exercise.
Other cardio exercises you can perform on the stair climber that is great for glute enhancement include stair jogging, lateral stair walking, and glute kickbacks. The treadmill can also be used to train your glutes by including lateral walking pop squats or lunges in intervals. However, if you simply want to walk then you can boost the treadmill level up a notch or two to work the glutes and the hamstrings resulting in muscle hypertrophy. 3 days every week, at least, of cardio ranging from around 20 to 40 minutes will do your butt a lot of justice.
Go Deep and Wide with Your Squats
For exercises targeting the glutes such as leg presses, squats, and deadlifts, a simple adjustment of the placement of your feet and adopting a wider stance can help you focus on the glute muscles more effectively. If you incorporate a stance that is as wide as your hips are, then you will be able to engage your butt more effectively. A wide stance allows your hips to move back even further and this will work your glutes, hamstrings, adductors, and lower back even harder. It also allows you to easily hit a below-parallel position while you squat.
The depth of your squat also depends largely on your lower back mobility and stability. However, your glute muscles will get more out of the parallel position where the knees are bent at a 90-degree angle during your squat.
This is where you essentially train one leg individually and it has shown great effectiveness for improving on a lagging body part during your training. A good example would be doing basic deadlifts on one leg at a time with a dumbbell instead of a barbell. The reason why this is effective is that the inclusion of unilateral workout movements involves a stronger connection between the muscles and the mind. By focusing on one leg at a time, you can concentrate on using more of your glute muscle in the exercise and pushing through compared to if you would use a barbell with both feet on the ground. Unilateral training also allows for even distribution of the weight so that each limb is performing the same degree of work.
Double Leg Days
Getting in an entire training session while isolating your glute muscles completely can be quite challenging. Hip thrusts, lunges, deadlifts, and squats work on the hamstrings and the quads. A suggestion would be to have two leg days in a week with one day focusing mostly on your butt and the other focusing on the legs. On your leg/butt day, you can really concentrate on butt-specific exercises and this will help you see some progress with time. Two leg days in a week allocates the necessary attention to your lower body without sacrificing symmetry and proportionality.
This might seem obvious but performing weight-lifting exercises that focus on the glutes will help you improve the size of this muscle group. With that being said, glute exercises will be necessary on your leg days. Weightlifting allows you to target the glutes and the hamstrings quite easily as you work on the legs. Exercises such as Romanian deadlifts, the leg press, and squats are beneficial in this endeavor with a minor modification in your footing and adding on the quadriceps muscle groups.
Give Yourself Enough Time
If you want to build your glute muscles, you will definitely need to put them through the stress brought about by resistance training. If you want to enhance the growth of your butt, then you have to lift heavier weights and allow yourself more time while under the resulting tension of lifting these weights. This means you will hold your contractions right at the height of your movement for at most 3 seconds. Rushing through your training exercises just because you are not in the mood, bored, or sore only fleeces your gym time. For this to be effective, you need to use challenging weights and squeeze your glutes throughout the movement. Building your butt should not be treated like a race and taking your time through it gives you better results.