Many people come to us to build strength and building up the glutes is one part of the equation that people really want.
What Are the Glutes?
Your body has three gluteal muscles that make up “the butt”: the gluteus maximus, gluteus medius and gluteus minimus. As the name implies, gluteus maximus is the largest of the three, and it’s generally “the one you see.” But the other muscles are important, too.
In combination with various leg and core muscles, the glutes stabilize the pelvis, and they are also used to extend, abduct and rotate the hip joint.
The glutes are critically important in daily activities and athletics.
And, of course, many people want great-looking glutes.
How to Build the Glutes
Many lower-body movements will work the glutes, but a few stand out.
Before I get to them, it’s worth mentioning that the general principles of fitness training apply to the glutes, too:
– Sets of 5 reps or fewer build strength.
– Sets of 6-12 reps build muscle size (hypertrophy).
– Sets of 13 reps or more build muscular endurance.
– You must work muscles against resistance to “stress” them and force them to adapt to the work. The right stress will cause them to become stronger or larger or fatigue less quickly.
– You must allow your muscles to recover after you’ve worked them hard, and you must provide them with the fuel they need to rebuild themselves.
With all that said, here are some of our favorite exercises to build glute strength.
- Barbell or Sandbag hip thrusts
- Bulgarian split squats
- Reverse Lunges
- Romanian deadlifts
Rest and Recovery
As promised, here’s the secret:
Great workouts aren’t enough to build amazing glutes. You need to give your body time to recover from training, and you must supply it with fuel to build muscle.
The key macronutrient for muscle building is protein—and many people don’t get enough. For most women- aim to get 100g of protein per day.
Need More Help?
I hope this quick post helps you start building your glutes.
To make more efficient progress, let’s chat about a precise plan tailored to your exact goals.
Our group strength and conditioning workouts are catered toward building strength in the legs, glutes and an overall athletic style of training. We’ll meet you at your level and help you progress with strength training.
To join us for a two week kick start and get a jump start on your strength and fitness goals, click here.