How To Work The Glutes
Here is what you need to do...
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.
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.
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.
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.
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.
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.
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.
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.
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.
Difficulties people often experience or parts that need special attention to do it right.
The most difficult part about working towards a stellar pair of glutes (for both guys and girls) is the attention to perfect form and maximum recruitment of gluteal muscles. If you need to, close your eyes and take the movements as slowly as is comfortable. When doing this, pay attention to the strain that comes from the movements, and alter the position of your body until it feels like you're forcing the most work possible from your glutes. After doing the movements slowly, feeling out the gluteal reaction, then increasing the speed and comfortability with the movement, it won't be long before you're a glute pro- and they'll show it.
Stuff You'll Need
|Black Mountain Products Resistance Band Set with Door Anchor, Ankle Strap, Exercise Chart, and Resistance Band Carrying Case||No Price|
Suggested Further Reading
|Book||Gunnars Core Secrets - Killer Legs: Glutes Hams and Quads||No Price|
This Student Author
This Student Author's Background
Funny or interesting story about this topic...
I remember one day taking a shower with my girlfriend. I turn around and start washing my hair under the shower head when I hear her murmur something behind me. "What'd you say, babe?" I looked at her with water in my eyes and ears. She said again, "I wonder what it would be like if you had a nice butt." Wow. Turns out it's not only girls that are expected to have a desirable set of glute muscles. I went to work with the above exercises right away. There's nothing wrong with having a nice butt, guys- girls dig it. After all the work I did, I never worried again about my girlfriend's wandering eyes in the shower. I worked hard for those buns of steel, she should be able to look all she wants!
When did you first do this & how did you get started?
I really first started working my glutes when I did my first ever set of lunges. If there's one exercise I can get across to you as being absolutely essential to developing your glute muscles, it's lunges. A lot of people claim that squats are #1, and while they are definitely helpful, they can't match up to the kind of focus and strain that lunges will put on every area of your glute muscles. I knew from day one, and hopefully you will too.
Thanks for reading-