Last Updated on September 2, 2021 by Femniqe Editorial
Here’s the reality.
For someone who is just starting out trying to grow their glutes there’s a lot of noise online.
By noise, I mean there are tons of information that it’s SO easy to get overwhelmed.
Believe me, I know that feeling.
Everyone is pulling you in a different direction.
Well today that ends.
We created this 6-point glutes-building checklist for you to hit the ground running.
It narrows down to the most critical information that you need to get results.
So, if you’re ready let’s get started.
#6 – You Should Only Train Your Glutes 3 to 4 Times A Week
Look, I know you’re excited to start growing those glutes but they won’t grow if you keep training them everyday.
Just like any muscle group, your glutes need time to repair, recover, then grow.
This is very, VERY important to the growth of your glutes.
A lot of people make the mistake of over-training their glutes and then wonder why they aren’t seeing any gains.
If you do not provide your glutes with adequate rest and nutrition you will lose muscle mass which will lead to a smaller butt.
That’s not what we want right?
You can use non-training days for resting, yoga or even training the upper body.
#5 – Don’t Let Squats and Lunges Be The “Go-To” Exercises
Look, squats and lunges are great lower body exercises.
There’s no doubt about that.
But when it comes onto hitting the glutes for maximum engagement and growth, they do have a VERY poor job at it.
Really, just ask yourself.
How many times have your glutes been sore from doing squats and lunges?
Now, ask yourself how many times your quads have been sore. I can bet that 95% of the time your quads are the ones on fire.
Yes, you might feel a little engagement in the glutes BUT it’s nothing compared to what you’re feeling in the quads.
That’s because most people are quad dominant.
Meaning their quads perform most of the work during most lower body exercises.
While the glutes get little-to-no action.
That’s why some people end up with large thick thighs but have under-developed glutes. Nothing is wrong with that look if it’s that what you want.
But for most persons they want to grow bigger glutes NOT thicker thighs.
That is where Glute Isolation comes into play.
Which is basically doing movements that target the glutes specifically. Some great examples are like single leg pumps, bridges and hip thrusts. These activate and FIRE up your glutes!
#4 – Feed Your Glutes
Here’s the thing.
It doesn’t matter if you have the BEST glute building plan in the world, your glutes will never grow if you don’t eat enough calories to support it’s growth.
Not just any type of calories either. I’m talking about REAL food that will add size to your glutes.
Especially, the ones that are high in protein.
You need to get in enough protein to build your butt so it can repair and grow after doing your glute sessions.
#3 – Use the “Pause & Squeeze” Hack
By using this hack it will help you build a bigger butt FASTER.
This is because it forces you to use 100% of your butt muscles without you using any momentum that takes away from your glute building workout.
For example, when you do the hip thrust you would pause and squeeze the glutes for 3-5 seconds on each rep.
This will activate and engage the gluteal muscles A LOT! Which leads to bigger and faster growth.
#2 – Make That Mind-To-Glutes Connection
This is super important! If you’re not SQUEEZING and CONNECTING with your glutes, you might as well just save your energy.
The sad fact is that when most people attempt to train their glutes they end up working the quads and hamstrings.
That’s why you must activate your glutes and direct all the attention into feeling the movement there.
For example, next time you train your glutes ask yourself “what am I focusing on?” “am I squeezing hard enough?”
Make sure you feel the tension from the first rep, right to the last one. Take your time and do not rush!
Over time you will develop ‘muscle memory’ which means you won’t have to try so hard, it will feel more natural.
You’ll end up getting more glute activation if you “train your brain” to fire-up during exercises.
One way to strengthen the connection between your brain and glutes is to squeeze your buttocks together as if you’re holding a $20 bill between them and hold for 10 or 15 seconds and then release.
You can even do holds discretely when you’re standing inline at the bank, cooking or doing dishes.
When doing exercises that target your glutes, squeeze your buttocks together consciously with each repetition and feel your gluteal muscles firing.
Make it a habit, it’s one that pays off with bootiful results!
#1 – Pick The Right Training Plan
What do I mean by this? Pick and stick with a workout plan that FITS your lifestyle. Let’s use an example. You might fall into one of 2 categories:
Person A: You don’t have access to a gym and just want to workout at home.
Person B: You do have access to a gym and can go there at least 3 times a week.
Whatever category you fall into, get a workout plan that will fit into your lifestyle. This dramatically increases your chances of success because you will be consistent!
Remember, the idea is to get a plan you can stay consistent with… that’s the key!