How To Work The Glutes

Step 1

Warm up your knees. Any and every gluteal exercise will put some amount of pressure on your knees, even when the exercise's form is done perfectly. The best way to warm up your knees is with a heel-to-butt stretch. Support yourself against a wall and lift your heel until it touches your butt, then hold for a minimum of 20 seconds. Do this on each side about 3 times.

Step 2

Now that your knees are sufficiently stretched and ready for work, loosen up and get a good sweat going with some jogging in place- with a twist! Jog in place for 30 seconds to 120 seconds (depending on your personal level of fitness) and only do so on the balls of your feet. If you can, try and do the whole thing on your tip-toes. This will warm up your legs and butt.

Step 3

Let's start the resistance movements. First, we will be doing squats. A perfect squat is hard to master, so pay close attention. Set your feet just outside of shoulder width and point your toes just barely (and i mean barely) outwards from your body. Tighten your core, slightly arch your lower back, and sit backwards. What do I mean by that? Well, the best way to describe it is that you are sticking your butt out for a chair that's just out of reach. Lower all the way down until your quadriceps reach 90°, making absolutely sure that your knees never extend farther forward than your toes. Then, flex your glute muscles and lift your body back to an upright posture. Do this with a weight resistance that feels comfortable for 4 sets of 8-12 reps.

Step 4

Okay, we've finished squatting. Your legs are burning. Time to move forward and really put some work into the glutes. The next exercise can be done best with the Black Mountain Products Resistance Band Set with Door Anchor, Ankle Strap, Exercise Chart, and Resistance Band Carrying Case (which is listed below). Strap the appropriate band of resistance to the door and hook the other end of that band to your heel. Facing the door, and placing your hands on the door for support, raise your heel backwards as far as is comfortable, flexing your glutes the entire time. Do this for 3 sets of 15-25 reps on Each Leg.

Step 5

Butt should be starting to feel the work now. Here is where we really sculpt a work of art: Lunges. These can be done without weight, or with as much weight as is comfortable. As a 175lb. man, I prefer to use 40lb. dumbbells for my lunges. You will hang the dumbbells (or just your hands) at your sides, and step forward one foot at a time. During each step, you will lower your back leg down until the knee is one (1) centimeter away from touching the ground. The front leg should come as close to 90° as possible. On the way up, bring both feet back together and flex the glute muscles. Then repeat with the opposite leg. Continue this for 3 sets of 15-25 reps with each leg.

Step 6

At this point your glutes should be feeling completely worn down. Yet there is one last exercise to cement in the sculpture you've been striving for. But rejoice! this exercise will be fun. With no weights, squat down as low as you can go (using the same form for squats as is listed above), and then spring back up with all the force your heels can muster. At the top of the repetition, jump! and lift your knees as high into the air as they can go. These power jumps will bring maximum work and growth out of your glutes. Do 3 sets of 10-15 and watch your butt grow.

Step 7

Now that you've completed all of the exercises necessary for building a sculpted pair of glute muscles, you'll need to incorporate some serious stretching. There are two stretches that are highly recommended for your glutes. First, do a touch-your-toes stretch three (3) times for a minimum of 20 seconds each time. This first stretch will help promote growth and reduce soreness.

Step 8

For the second stretch you will start by laying down on your back. Place both feet flat on the ground. Then take one foot and lift it so that its ankle rests on the knee of the opposite leg. Lift the opposite foot&leg slowly off of the ground, towards your face. Do this until you feel a deep stretch in the glutes. Hold for approximately 45 seconds, then slowly lower and switch legs. Do this three (3) times for each leg.

Step 9

There you have it. Your glute muscles have been forced to work as much as possible, and have been stretched enough to promote maximum growth. If you follow these steps once or twice per week, you'll have a pair of steel buns in no time.