A growing trend in the fitness industry in recent years is women actively seeking out ways to build and develop a better set of glutes. Some even take it as far as wanting to know how to get a bubble butt. Both men and women can appreciate a nice backside on the fairer sex, and it would benefit most women to actively add direct glute training to their workout. Here are some glute building tips.
Don’t Neglect the Rest of the Body
Before getting started, it should be mentioned that one trap women can fall into if they’re too focused on how to get a bubble butt, especially if they’re not already working out currently, is foregoing training the rest of the body for only glute work. While a nicely developed butt definitely looks good, a nicely developed everything looks better. Training your whole body, as well as doing cardiovascular work to help eliminate bodyfat, will ensure you not only look your best, but prevent any injuries that might come along from only working one bodypart.
Quick Butt Workout Mind Tip
One of the biggest issues women can have when they start doing glute workouts is actually engaging the glute muscles themselves. Due to years of inactivity, poor posture, or a myriad of other reasons, the body may have learned to rely on other muscles instead of the glutes. So for example, when doing a squat, at the point when the butt muscles should be thoroughly engaged, the body instead relies on the hip flexors.
If this happens long enough, it can be difficult to properly engage the glutes, even when you’re trying to target them directly. Combat this by keeping a sharp mental focus and ensuring that “mind-muscle” connection so that emphasis is actually placed on the glutes instead of the hip flexors, groin, lower back, etc. Consciously focusing on squeezing/tensing the glutes throughout an exercise, especially in the fully contracted position, can go a long way.
Include a Variety of Movements
If you’ve done even just a simple Google search on how to get a bubble butt, you’ve probably seen an entire litany of different exercises recommended. This list has likely included squats, numerous deadlift variations, swings, direct butt exercises, glute bridge variants, hip thrusting motions, and more. While it might seem mind-numbing at first since the exercise selection is so vast, don’t be afraid to include some of all of it, rotating through your options as your program progresses.
Not only will you get better “all around” development, but according to a study published in the Journal of Strength and Conditioning Research, trainees who spread their sets and reps out across multiple exercises instead of applying it all to just one movement, see better hypertrophy results. Long story short, even if you do the same total number of sets and reps, using multiple different exercises will help you build a bigger, better butt.
Be Sure to Perform Hip Thrusts
As direct glute training has become more popular, the hip thrust has quickly become a favorite exercise to include. Many women have been conditioned to believe that deep squats are the best glute builder, but while they are good, hip thrusts are often considered better. In fact, in research published at the Journal of Applied Biomechanics, EMG data shows the glutes are more directly targeted and activated throughout the entire movement of a hip thrust than they are during squats. It also shows that when the glutes are the most activated in both movements (at the bottom of a squat and in the contracted position of a hip thrust), the hip thrust still wins out. If you want a better butt, you want to be doing hip thrusts.
How to Get a Bubble Butt in the Gym
Here’s a sample glute and overall lower body workout you could add to your program. Do both days every week, separated by at least two days between. In an effort to stay well-rounded, feel free to swap in different variations of each exercise every few weeks.
- Hip Thrusts – 3-4 sets x 8-12 reps
- Squats – 3-4 sets x 6-8 reps
- Single Leg Deadlifts – 3 sets x 8-10 reps
- Leg Curls – 3-4 sets x 10-12 reps
- Kettlebell Swings – 3-4 sets x 15-20 reps
- Single-leg Hip Thrusts – 3-4 sets x 8-10 reps
- Romanian Deadlifts – 3-4 sets x 8-10 reps
- Bulgarian Split Squats – 3 sets x 6-8 reps
- Feet Elevated Bridges – 3 sets x 12-15 reps
- Cable Pull-Throughs – 4 sets x 10-12 reps
Employ everything discussed here, and your better butt should be right around the corner. Just be patient and stay focused. Don’t be afraid to start off with lighter weights, take time to perfect your form, and really build that mind-muscle connection when training the glutes.