Ask The Experts: How To Get Better Glutes
“What advice would you give to a woman who wants better Glutes? What’s exercises should she do with sets and reps and are their any cardio machines that you would recommend for glute training?
To build a better booty you need to lift heavy, so go ahead and leave those 10 pound weights where they belong. You must train your glutes hard and diligently. Use heavy weights and limit your reps to 12-15.
Below are some of my favorite booty-building exercises. Make sure to add one of these exercises into your regular workout plan once or twice per week. This is more than enough time under tension to build the better butt you want.
As for cardio I like to keep activating my legs and gluts, one of my favorites is the stair master or stair climber, but any type of stepper will do. Sprints are great as well.
Squats: The king of lower-body exercises. They work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get the most out of the movement. Back squats, while stopping at parallel or just barely below puts most of the emphasis on your quads, leaving your glutes less engaged.
Squatting until you’re below parallel—the lower the better—puts the emphasis on your glutes and hamstrings. When squatting, be sure to maintain proper form: Keep your legs shoulder-width apart and your toes pointed slightly out.
Lunges: You can do these at the smith machine, or use a barbell or dumbbells at your sides would work just fine. Lunge low and make sure your front knee never extends past your toes.
Barbell hip thrusts: The hip thrust activates and builds the upper glutes to a much greater extent than squats, and even to a greater extent than deadlifts.
Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keep your knees stable, raise the barbell by extending your hips, and push your hips upward with your glutes.
Rise until your body forms a straight line from your shoulders to your knees, then slowly lower back to the ground. Squeeze your glutes at the top.
Stiff-legged deadlifts: To do these properly and take the focus off your lower back, push your hips back as far as you can until you feel a deep stretch in your hamstrings. Keep the bar as close to your legs as possible. Keep your back straight. Go down as low as you can while feeling a deep stretch, and then come back up. Don’t let your lower back round.
Bulgarian split squats: Positioning is the key with this exercise . The closer together your legs are, the more you target your quads. The farther you place your front leg in front of you, the more emphasis you place on your glutes.
With your back foot situated on a bench or box and your chest high, drop your back knee to the floor. Go down as far down as you can. Repeat.
Dumbbell sumo squats: Stand with your legs one-and-a-half times shoulder-width apart.
Turn your feet out 45 degrees, hold the end of a dumbbell between your legs with both hands. Now bend your knees until the dumbbell touches the floor. Return to the starting position.
TIP: Remember to keep your back straight and look straight ahead during the exercise.
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