So ladies, did you finally realize that the “Squat Challenge” doesn’t really work if you are trying to build a bigger rounder butt? You may have realize you butt actually go smaller! Doing body weight squat is cool if you are simply aiming to burn fat, but if you want to build an A$$, you have to add weight….heavy weight! I’m sharing one of my favorite glute workouts with you. I train glutes heavy 2 times a week. Start with one day a week, and add another day as time permits. If you train your glutes hard enough, 1 or 2 days a week is plenty, and you may begin seeing results in as little as 6 to 8 weeks! For the following workout you will need to be in a gym and please have a workout buddy to spot you as you are lifting heavier weight.
WARNING! YOU MAY FIND IT DIFFICULT TO SIT ON THE TOLIET FOR 72 HOURS AFTER THE FIRST COUPLE WORKOUTS IF PERFORMED CORRECTLY!!!
I begin my workout with back squats warming up with the Olympic Barbell (45lbs) for 15 reps coming at or below parallel. The lower you squat the more you incorporate your glutes.
I follow my warm up set with 3 to 4 active sets of 8-12 reps using a weight that is heavy enough to make doing a 13th rep near impossible. This weight will vary by individual, a beginner may only be able to squat 50lbs while an experienced lifter may squat 135lbs or more. Please have a spotter for this exercise.
This one is by far my favorite glute exercise! Make sure you have a pad to place between your hips and the bar for this one.
Lay off the edge of a bench having just your shoulder blades on a bench, feet planted firmly on the floor, knees bent at a 90 degree angle. Have your spotter place the barbell on you hips, drop your hips then thrust your pelvis back up squeezing your glutes as tight as you can at the top, pause for a beat then repeat.
Do a warm up set with just the bar for 15 then do 3 active sets at as heavy of a weight as you can handle for 8 to 12 reps. A beginner may just stick with the bar where as an experienced lifter may do 135lbs or more.
Using the abductor machine lean forward and open as wide as you can, contracting your glutes as tight as you possible can, then slowly close your legs keeping a constant contraction. Do 3 set of 8 to 12 reps at as heavy as a weight as you can handle.
Using a big Body Ball, place your hips on the ball with your hands on the floor in front of you for support. Lift both legs up contracting the glutes as tight as you can, holding for a beat then bring them back down. Do this exercise for 3 sets of 15.
Make sure during every one of these exercises you are squeezing your glutes as tight a possible, building a good mind muscle connection. Eat plenty of lean protein, a good amount of healthy carbs (i.e. fruits, veggies, whole grains), and healthy fats (I.e. nuts, avocado, omega 3). For cardio the stair climber and walking on an incline will help lift the glute.
It take time to build quality glute so be patient and train hard.