Many will agree that the current fad for a huge butt has been taken a little too far. However, it’s understandable that those who have no backside at all will be searching the internet for articles and videos on how to get a bigger butt. If this sounds familiar, our glute building guide below will help you get the pert look you’re after with a little hard work and dedication.
Though there is no time like the present to get started, building your glutes won’t be an overnight process. It takes a solid diet, well-rounded routine and a healthy dose of consistency to achieve results. However, those who do it properly will begin to notice a change in just a few short weeks. Keep in mind though, that the road to a muscle clad posterior takes grueling work with compound exercises such as squats and lunges to get you there. Simply relying on a few floor mat techniques that you read about in your favorite health magazine won’t help the struggle at all.
The glutes consist of three muscles which include the gluteus maximus, gluteus medius and gluteus minimus. As a result, while your bread and butter for building strong glutes will be heavy compound lifts, it’s important to hit the muscle group from multiple angles to ensure proper development. Also, regardless of whether you perform a split or full body routine, it’s vital to have at least one day of rest afterwards so the muscle fibers can repair and grow stronger. Overtraining won’t do you any favors here. Many people opt for two leg days a week, where they provide more emphasis on the glutes for one of them. Try to train as heavy as you can for 10-12 reps each set.
The following glute workouts are just a few examples that you can try out. Don’t be afraid to try new exercises and mix and match them until you find a glute routine that works well for you. Also remember that regardless of which exercise you perform, always consciously squeeze the glutes during the movement.
Bonus Tip: Incorporate some supersets into your training. For instance, you may want to perform some jumping box squats between sets on the leg press machine. Including cardio that hits the glutes such as the stairmaster and elliptical trainer at the end of your session is also be a good idea.
As a final thought, knowing how to get a bigger butt means eating enough nutrients to build muscle. You can use our macro calculator as a starting guide based on your goals. If you have a favorite glute exercise or any tips of your own, please feel free to leave a comment below.