By Chris and Eric Martinez
Alright ladies and gents, you say you want a nice butt. You talk about how you’re going to get your butt in great shape. At times you get envious when you see another woman walking around with a perfect butt. Well here’s your opportunity to get that butt that you’ve always desired. Get ready to have all those jaws dropping when you walk by and all those haters talking about your booty.
Let’s Start Off With the Question, “Should Women Be Trained as Athletes or Bodybuilders?”
This question comes up a lot and the answer to this is none! The reason being that if you did bodybuilding workouts all the time such as leg curls, leg extensions, leg press, and the hack squat you would never specifically target the gluteus muscles. These workouts have no purpose in precisely working the glutes, these are all focused for quadriceps and hamstring development. Every lower body workout a woman does should include hitting the glutes hard. If this is incorporated into their routine, then the quads and hams will get plenty of stimulation for growth. Just picture your quads and hams outgrowing your butt, not very attractive. We see this a lot on woman because they don’t know how to train their glutes and they think that by doing the mainstream workouts they see in magazines and TV will get them that perfect butt. We’re not saying that workouts for quads and hams shouldn’t be in a routine, they should be more for shaping and finishing a hard lower body workout after emphasizing on the glutes.
Furthermore, when you train athletes you get them as strong and powerful as possible regardless of the physique adaptations that are imposed. So, if you’re an athlete, concentrate on your specific sport and training, not sculpting your booty. The take home message from this paragraph is to hit the glutes with various angles so you get optimum glute development. The butt needs variety and can’t be sculpted by just hitting it from the same angles over and over and machine after machine. The gluteus muscles need specific power and muscle building exercises with barbells and dumbbells and precise movements and angles. We’ll explain more about what workouts to do in the latter part of this article.
How Do We Transform a Booty From Sad to Great?
Most women don’t understand what it takes to go from flab to fab in the glute region. Their butt’s are often wide and flabby, so the first thing that comes to mind is to somehow shrink it. The first idea is to basically starve themselves by putting their bodies in a huge calorie deficit and the second idea is do a ton of cardio thinking the butt will just magically appear after melting all the flab off. Though an individual does need to melt off that excess fat around the glute region through burning calories, they want to be careful and make sure its fat they’re oxidizing, not muscle tissue because they don’t want to be left with a flat soggy looking booty. In order to have a nice looking butt, a woman must have muscular shape to give it the sought-after round, perky, and lifted appearance. You want your glutes to grow from North to South, not East to West. It’s not easy to build glute muscle so they must train hard and intelligently. Some good news is glute specific exercises are difficult, so they are going to raise your metabolic rate as you workout. So the workout will burn fat off of the butt while simultaneously adding muscular shape. This is how you get a great butt!
Angles, Workouts, Rep Ranges to Form This Perfect Booty
Alright, so at this point everyone’s dying to know all the secrets to how to form this amazing booty. Let us start off by explaining some rep ranges: We believe that doing all rep ranges, low (4-6 reps), medium (8-12 reps), and high reps (15-25 reps) for glutes is the best way to go. But, you must take into account that not every glute workout can be done with all these rep schemes. For example, squats and dead lifts are very hard to perform and are better to do in the 4-10 rep range. Why you ask? Try doing 20 plus reps of squats and we guarantee your respitory system will give out before your muscles give out. Hip thrusts, pull throughs, and lunges should all be done in the medium range. Side lying abductions, side lying clams, and glute machines all can be done in the higher rep fashion. Best way to know, is to experiment with everything, see what works best for you.
Benefits of Glute Workouts:
Squats- The benefit to squatting is it activates pretty much every muscle in your lower body. You can focus more on glutes and hams if you squat deep and wide and get that stretch. If you want to focus on quad development, then squat just to parallel and try front squats too.
Lunges- Great for quad and ham development and if you want to activate more of the glutes, you must lung deep and take a larger step.
Benefits of Doing Dead lift/Good Morning Movements/Back Extension/Reverse Hyper Movements- These movements work the hamstrings really well and they move the hips through a full range of motion while hitting the glutes pretty hard. If you want more glute focus try doing stiff legged dead lifts on a platform, so that you can get a deeper range of motion and stretch on those glute muscles.
Benefits of Doing Bridging/Kickback Movements/ cable pull throughs- These movements keep the knees bent while they move the hips through a full range of motion. Because of the bent knees which decreases hamstring contribution and increases glute contribution and the emphasis on end-range contraction.
Benefits of doing barbell hip thrusts- This movement is almost like a bridge, but you focus solely on bringing your hips up through your heels and squeezing your glutes. Try doing a bridge flat on the floor with a barbell across your pelvis and you’ll thank us later for your glutes.
If we had to recommend 10 glute specific work outs, they would be:
- Barbell hip thrusts & Single leg hip thrust
- Deep-wide squats
- Barbell glute bridge
- Reverse lunges
- Stiff legged dead lift on a platform
- Box squat (high and low)
- High step-ups
- Cable pull throughs
- Glute to ham raise
- Cable kick backs
All glute workouts can be found HERE
Again, the best thing to do is try these workouts so you can get a good idea of how to do the workouts properly and be better educated on the form, or have them demonstrated by an expert. Safety comes first and you also want to make sure you properly warm up close to 20 minutes before you perform these exercises, see video HERE to warm up your glutes. Perform these exercises with single body weight first to get the feeling for them and advance to 2-3 warm up sets with light weight. These glute exercises can also be incorporated into full body workouts, just choose three glute workouts and add them in with your upper body workouts. Remember the rep schemes we talked about, be wise. We recommend working your glutes out 2-3 days a week, but make sure you get at least 48-72 hours of rest in between to allow muscle tissue to repair. Hit them hard damn it! Don’t be afraid to use weights and get that booty you’ve always wanted!
If you’re looking to take your glutes to the next level, then check out our 12 Weeks to Build Your Perfect Booty Program HERE
Baechle, Thomas R and Earle, Roger W. Essentials of Strength Training and Conditioning/ National Strength and Conditioning Association. USA: 2008 by the National Strength and Conditioning Association
Contreras, Bret. www.BretContreras.com