The glutes are a popular category for all, but especially the female world.
Rightfully so, they play a large part in performance, and aesthetics.
However, doing the "popular" glute exercises are really not cutting it, right?
You know what I'm talking about. These ones...
If you want to blow up that booty, you need to add resistance. That's the only way the muscles will change. You need to add some good resistance in order to shape the muscles.
Here are my three favorite glute exercises:
1. BB Hip Thrust
This is the god of butt building. Take a mat and lay it across your hip. Roll the bar onto your hips. Drive your belt buckle to the ceiling, squeezing a penny between your butt cheeks at the top. This is a good one for 3-4 sets of 8-12 reps.
2. Cable Pull Through
If you don't have a cable machine, you can do this same exercise using a band and anchoring it to a low point. Make sure you keep your chin tucked and a flat back. Keep the weight on your heels and squeeze your butt at the top. 3 sets fo 12-15 reps is good for this one.
3. DB Single Leg Deadlift
For this one, think of a seesaw. Initiate the movement with the hip and rear leg, and keep a straight line from the back of your head to the back of your heel. Squeeze your butt at the top. Try 3-4 sets of 6-8 reps of each leg.
8-12 reps of plate pushes.
Push your plate away.
Repeat when full.
As much as we want to strengthen our glutes, a lot of the aesthetics will come down to two things:
1. Genetics: You can't control that.
2. Nutrition: We know a lot of the extra weight goes right to the booty. So you have to pair a solid exercise plan with even better nutrition.
Work on cleaning up your nutrition, and give these glute exercises a try and you'll be on the road to stronger and leaner legs.