The Pumpkin Peach Pump
Welcome to our BOO-ty workout. Do you want strong, firm glutes? …we know, stupid question. In this article, we'll give you all the information you need about glute training, from what the glutes actually do to the best glute exercises to develop stronger, more powerful glutes. Not only are they responsible for movements such as walking, running, jumping and flying on a broomstick, but they also contribute to good posture and can help prevent back pain.
What are the glutes?
Let's start with a quick overview of the glutes...
As its gladiator-esque Latin name suggests, the Gluteus Maximus is something special – actually it is the largest muscle in the human body and plays an important role in both our daily lives and our sporting ability.
The glutes consist of 3 muscles that work together to provide form and function in daily activities and exercises.
The three muscles are:
– Gluteus Maximus (largest)
– Gluteus Medius
– Gluteus Minimus (smallest)
What is the function of the gluteal muscles?
We've established that the glutes are the largest muscle in the body, but what does all that muscle actually do? Actually a few things…
– Stretches and rotates the hip
– Provides stability around the hip
– Helps with getting up, climbing stairs and maintaining an upright posture
If you think of the most important exercises that target the glutes, you will quickly notice that they are related to the above functions. Whether you're training for performance or aesthetics, adding weight or resistance to hip extension movements is key to growing and developing the glutes.
How can you grow your beer muscles?
Growing your glutes is just like training any other muscle, which is why your approach to developing the glute group should be part of a balanced training routine.
Hypertrophy has been proven to be one of the most effective ways to build muscle, along with increased training volume. Both can be achieved through resistance training.
Since your glutes are one of the largest and strongest muscle groups in the body, it's important to add enough load and volume (safely) to create adjustments in the muscles.
How many reps and sets for the glute?
Knowing which exercises are best for growing your glutes is one thing, but you also need to know how to target and manipulate reps and sets to get the most out of your glute workouts.
By using varied rep ranges and loads, performing heavier sets with fewer reps to increase overall strength before moving on to slightly lighter loads with more reps, you can optimally target the muscles.
To build strength, aim for 3 to 5 reps at 89% to 94% of 1RM.
For hypertrophy, 8 to 12 reps per set at 60% to 80% of 1RM has been proven to be effective.
Training
1.Back Squat
Sets: 3 Reps: 8-12 Rest: 90 sec
If you want to grow your glutes, back squats should be a regular part of any lower-body training program. They're great compound movements that will not only add mass to your glutes, but also develop and strengthen your entire body by activating your hamstrings, core, and quadriceps.
2. Bulgarian Split Squat
Sets: 3 Reps: 8-12 Rest: 60-90 sec
They may be painful, but trust us, they are worth the pain!
The Bulgarian split squat is a unilateral exercise, comparable to the regular split squat. However, when performing a Bulgarian Split Squat, the back leg is raised, which increases the muscle load on the working leg in the front. Bulgarian split squats will help develop your quadriceps, as well as your glutes, while also developing lower body strength.
3. Romanian Deadlifts
Sets: 3 Reps: 10-12 Rest: 60-90 sec
Romanian deadlifts are an excellent exercise to target your hamstrings, glutes, and erector spinae. The 'pulling' movement required is great for challenging your glutes and building strength and power, which promotes muscle growth. If you have trouble activating your glutes during a regular deadlift, Romanian deadlifts are an excellent way to help.
TIP: Remember to pull your shoulders back throughout the set and focus on contracting and activating your glutes while maintaining an even pace with each repetition.
Do you prefer loading the weight on your back? Good Mornings activate very similar muscles, making them an excellent replacement for Romanian Deadlifts.
Do you want to make it a bit more challenging? Then try a single-leg Romanian deadlift and really challenge your stability and glutes.
3. Barbell Hip Thrust
Sets: 3 Reps: 12 Rest: 60 sec
If you want glute development, this will give you maximum bang for your buck. The Barbell Hip Thrust should be one of your favorites if you are looking for the best glute exercises. These are great for your hamstrings too!
Several studies have shown a slightly higher level of activation of the Gluteus Maximus compared to other comparable exercises, such as the back squat and split squat.
Hip thrusts are an excellent way to target your glutes and increase your strength, speed and power. By promoting optimal hip extension, incorporating hip thrusts into your lower body training will also help improve your squats and deadlifts – everyone wins.
TIP: Don't forget to vary rep ranges and add a unilateral element to your glute workout with single-leg hip thrusts.
Note: For all exercises it is important to maintain proper form to avoid injuries. If you are unsure about your technique, consult a fitness professional.
That was our intense Boo-ty workout to strengthen and shape your glutes! Don't forget this one training is just one part of a comprehensive exercise routine. For exercises that target other muscle groups and more fitness information, check out our other articles and keep working on your overall health and strength. Stay motivated, keep training and keep striving for your fitness goals.
