Adding thickness to the glutes – or butt – muscles is often a desired goal of both genders when they enter the gym. Sure, everyone desires fairly low body fat so that their best assets can be displayed in the best light, but most trainers quickly realize that building up the muscles underneath this fat is what gives the glutes a firm and rounded shape. The glutes connect the lower back to the hamstrings. They are a muscle group that receives stimulation all day as we walk and conduct other activities, but one that certainly benefits from dedicated attention in the weight room. Here are a few movements for targeting the glutes in the gym.
Glute machines
Many gyms offer a variety of machines from Hammer Strength, Nautilus, or other manufacturers that allow the trainer to specifically target the glutes. They may be set up like leg curl machines, but they will allow for a range of motion that pushes the glutes to a point they have never seen before.
Squats
This movement is probably the best overall movement for the legs, but not the best for the glutes. In fact, when performed absolutely correctly, it is the front thighs that will receive the brunt of the labor – and this is intended. If you want to move some of the emphasis of this movement to the glutes, allow the bar to roll a bit down you back and lean back a bit more. This will move some of the effort to your hips and glutes. Keep the weight as heavy as ever, and the repetitions low!
Lunges
This movement comes in the stationary, walking, alternating, and side lunge varieties. All are useful for targeting some area of the thighs, hamstrings, and glutes. Work to feel a real stretch at the bottom of the movement, and pause for just a moment to recruit more muscle fibers. Repetition range should be 12 to 20.
Deadlifts
You will never see a successful deadlifter without a “bubble butt”, but that doesn’t mean you have to deadlift one to get one. However, they do help a great deal! Deadlifts of the stiff-legged variety are very popular with people looking to tighten their backside. Keep the repetitions in the 10 to 16 range. Going to heavy makes it a lower back exercise, more than targeting the glutes.
Leg Curls
While this movement is primarily used for hamstrings, there is a great deal of stimulation to the glutes found. Work to move through the repetitions slower than you would during a standard hamstring workout. Flex at the top of the movement. The hamstrings and glutes will both be stimulated, but you’ll be able to hit the glutes a bit more effectively if you consciously make an effort to flex them at the top of each repetition.
Building glutes isn’t easy, but it is necessary in order to develop a complete physique. Keep your reps high, your exercises varied, and focus upon every repetition. Also, practice flexing your glutes in the mirror each night. The results will be noticeable in just a few weeks!