Glutes are in vogue right now, there’s no denying that. Whether it’s the Kardashian effect, an increase in the desire for athletic bodies, or an acceptance and appreciation for other body types, the results are in: people want bigger butts.
As a New York City trainer to everyone from youth athletes to world-famous actors, let me assure you that these days, most of my clients want a big, round booty capped by some glorious glutes.
This is fantastic, because not only does it mean that society is changing in a way that pulls further from the once-common marginalization of the beautiful, curvy figures typically associated with non-white women, it’s also a step towards appreciating the athleticism that big a booty bring.
Because, truly, having a big butt is not just about how you look in a pair of leggings; it’s also about what you can do with it. The glutes are the largest and strongest muscle group in the body, and the keystone of the posterior chain. They generate massive force in any exercise that involves hip extension, which includes the squat, deadlift, and any form of running and jumping.
All of which is to say: whether you want to be sexy or strong or sporty, a big butt is going to help you get there.
As the trend is toward building a bigger posterior, glute training programs are not hard to find, nor are lists of the best butt exercises around. And while those are all well and good, it’s not enough to just use the best exercises, or even to use a great program that features all the right moves.
If you want glutes of glory, you’ll need to drill and practice, but here’s the key: it’s not all about the program or the volume. In order to get maximum productivity from any glute training program (or, indeed, any training session) you’ve got here to make sure of a few things.
These are important factors, and if addressed correctly, will allow for maximizing the recruitment of the glutes, and the productivity of the training session.
If you take care of these things, everything else falls into place.
Below, you’ll find my top five tips to make your glute training more effective and productive. These can be implemented immediately, and are equally effective no matter what program you’re currently using.
For building big, strong glutes of glory, you need to check these out.
If you do not maintain an arch in your foot, you will find your glutes fire sub-optimally.
Some will say this problem is “glute amnesia.” I like to refer to it as “lazy feet.” If you don’t maintain an arch when you’re working on otherwise great glute building exercises like deadlifts or squats, you fully activate the glute max.
Your glute max is the biggest, most powerful butt muscle you’ve got back there, and certainly one you want “turned on” during any exercise.
TIP: In bare feet, find all four corners of the floor with your feet. While maintaining the arch you’ve created, try to pull the floor apart in your squat pattern, emphasizing the base of the big toe.
When you sit or wear heels all day, the hips can end up very rotated in response to the stress. In turn, the hip flexors can get very tight and weak.Many of the best butt-building exercises, like squats and deadlifts, require a certain amount of hip flexor strength for you to successfully pull your hips into flexion. So a good deep hip flexor stretch, followed by some kind of challenge is ideal.
Many of the best butt-building exercises, like squats and deadlifts, require a certain amount of hip flexor strength for you to successfully pull your hips into flexion, so a good, deep hip flexor stretch is ideal.
TIP: Try a half-kneeling hip flexor stretch and follow it up with a quick hurdle hold exercise.
If you’ve got chronically tight hamstrings, you cannot touch your toes, or your lower back is tight after runs, the timing of your hips could be off.
Half-kneeling positions help correct this issue in the long run, but they also require you to squeeze your glutes in order to stay balanced. You can row, press, chop, and push— all with one knee down.
TIP: Try this half-kneeling lift exercise:
“Good posture” is very relative and very individual. It reflects strengths, weaknesses, fatigue, stress, and confidence level, so the best posture cue is really just to create as much space between your joints as possible.
When you do so, your joints are in the most optimal positions for you to be successful at whatever exercise you’re doing.
TIP: While standing with feet hips-width apart, make sure your tailbone is pointing down towards to the floor and grind your heels into the floor as you elongate through the crown of your head. Apply this to all of your resisted movements.
If posture reflects strengths and weaknesses, you can positively affect it by getting your muscles into better balance and, for most people, that means training the posterior line a bit more (calves, hamstrings, glutes, back—all of these muscles are connected along the posterior chain). They usually need a little more attention than their anterior counterparts to keep the body in balance.
TIP: Add more Romanian Deadlifts to target the hamstrings, even if you already have regular concentric deadlifts in your program.
The rest of your body has a much bigger influence on your glutes than you might imagine, and you’ll notice that maintaining an arch in your foot allows you to maintain better stability in your lunge, that you resist the compression forces in your back squat by lengthening your spine, and that a few minutes spent on your hip flexors is going to allow you to use your butt on bench day.
You’ll to be able to apply these concepts in a number of ways.
You better be prepared to get a whole lot better at all your movements. You want glutes of glory? Well, child, you best listen to your reigning glute goddess to get to the promised land.