Get Behind Your Glutes With These 3 Exercises:
The Hamstring Is A Muscle That Can Grow Fast At Home And It Has To Be Trained Firstly Before You Start Training Them For Any Purpose.
Before you start training your hamstrings, it is very important that you have trained them before. They are a muscle that needs to be worked first before any other muscles can be trained effectively. If you don’t train them properly, they will not get strong enough to perform their primary function. So if you want to build big quads, calves or biceps then you need to work your hamstrings first.
You must understand that there are two types of hamstring strain; Type I and Type II. Type I strains occur when the muscle fibers become damaged due to overuse or repetitive stress and do not heal well. When this happens, the muscle fibers shrink and eventually die. In other words, they atrophy.
This type of injury is called sarcoplasmic retraction.
Type II strains occur when the muscle fibers become injured from overuse or repetitive stress but do not completely break down because of some protective mechanisms such as scar tissue or platelets. These injuries cause damage to the collagen fibers which causes a tear in the connective tissues that hold together the muscles fibers (the myofibrils). These tears cannot heal because the collagen is not alive. This is called myofibrillar retraction.
So how many inches can your glutes grow?
A lot more than you think! But it requires a dedication to these three glute exercises. So let’s get started…
Exercise 1: Deadlift
The deadlift is one of the best exercises for the hamstrings. However, before we get into which variation is best for your particular goals, let’s talk basics.
You want to setup with a shoulder width, or slightly narrower, stance. Set your shoulders back and keep your chest up. Now reach down and grab the bar. Make sure to grab it evenly so that it is balanced.
Never wrap your thumb around the bar. Instead, pinch it between your index finger and middle finger.
Now, take a deep breath and squeeze the bar as hard as you can. This is very important because it activates the muscles forcefully and gets them prepared to perform the hardest part of the movement: picking the weight up off the floor.
Next, pull your shoulders back even more and drive your hips forward as if you’re trying to punch someone in the gut. You can also think of this as pushing the floor away from you. Keep the bar as close to your body as you can. Squeeze the glutes as hard as you can at the top of the movement.
Finally, slowly lower the weight back to the floor. Don’t drop it. This is one of the most common mistakes people make with this exercise. You’re using a lot of muscle to pick the weight up, so give it a moment to adjust and get prepared for your next repetition.
To emphasize the hamstrings more, point your toes straight ahead rather than having them point inward, like you would with a regular squat. If you don’t have the flexibility to do this, then place a 1.5-5 pound plate under the heels of your feet. This will take pressure off your Achilles and calves, allowing you to stretch them a little more.
So you’re probably wondering why this isn’t first, right?
The deadlift is typically thought of as a lower back exercise, so people usually do it first because they feel their lower back working the most during this movement.
This exercise works the glutes to a certain extent but not nearly to the degree that the first two do. Another reason for putting it last is due to programming. Since this exercise is so demanding, it can be tempting to rush through it. But doing that will decrease your form which will decrease your results.
By putting this exercise last, you ensure that you’re saving the best for last and you’re giving everything you have in the tank each time you do this exercise.
Exercise 2: The Single-Leg Bridge
This exercise targets the gluteals in three different ways. It’s like doing a single leg squat, a hip thrust, and a back extension all in one movement. So you definitely want to be warmed up before you start pounding out sets of these.
Lie face down on the floor and place both of your feet flat on the floor so that they’re touching. Now, bend your knees and place your hands behind your head. On the floor in front of you, make sure that your fingers are spread far enough apart so that your elbows are in line with your wrist bones. This will keep your arms from blocking your lower back from stretching down as much as possible.
Keeping your legs and arms straight, raise your upper body until your elbows are fully locked. Pause for a second at the top before returning to the floor. Do not let your knees bend during this exercise. Your lower legs should remain in contact with the floor at all times.
For most people, I usually have them do between 12 to 15 repetitions. If you’re more advanced, then you might be able to do more. But, like I’ve said before, it’s not an exact science. So don’t get caught up with doing the same amount as everyone else.
If you need to do more to feel the intended muscles working, then do more.
Exercise 3: The Kneeling 90/90 Hip Thrust
This exercise is similar to the first hip thrust exercise except now you’re kneeling rather than sitting. This takes some stress off of your hamstrings and places more of the emphasis on your glutes.
Lie on your right side with your knees bent ninety degrees and both feet planted on the floor. Your knees should be touching. Now, cross your left foot over your right. It should be in contact with your inner thigh.
Extend your right arm out in front of you and place your left hand behind your head, similar to the first hip thrust exercise. In this position, your shoulders should be perpendicular to the floor.
Now, using only your glutes, thrust your hips forward until your body is in a straight line. Your knees should neither bend nor extend at any point during this exercise. Then, return to the starting position and repeat. As with the other hip thrust exercises, keep your movements slow and controlled.
Do not jerk or snap your body. If you feel your form start to slip, stop and reset before continuing.
Your toes should always point towards the ceiling. If they start to point outward, you know that your hips are bending or your butt is sticking up in the air. If this happens, stop and reset.
Also, do not let your back sag down or arch up. It should remain flat.
Again, most people will find that 12 to 15 reps are enough. Just like before, if you need to do more to get the intended muscles working then go ahead.
Why Is This Routine More Effective?
So you may be wondering why I have you start with these three exercises as opposed to the original ones that I showed you in part one of this program. The answer is quite simple: These exercises are better.
The New Rules Of Lifting ebook That I recommended to you in Part 1 contains a chapter that goes into more detail about these new guidelines. But to put it simply, your first two exercises will increase your hip thrust and decrease the amount of stress on your back.
As for the kneeling hip thrust, it’s more of a glute isolator. So it takes some stress off of your lower back as well. Again, these are recommended for people who have lower back issues or people who just don’t feel comfortable doing the original hip thrust exercise.
What About Shrugs And Deadlifts?
So you’re probably wondering why I haven’t included deadlifts and shrugs in this routine. The answer is quite simple: These exercises are highly taxing which means that including them into a routine would be counter productive because you’d have to lower the weights in order for the workout not to overtax your body.
As for shrugs, they are a waste of time for your goal which is gaining bigger glutes. They are fine to do if you’re looking to create the illusion of having wider shoulders but they aren’t necessary and don’t help you reach your goal.
As for deadlifts, they are a great exercise but they also require a lot out of you. Because of this you need to perform them less and also ramp up to them more in order to reach your peak performance level. This routine is intended to help you reach your peak performance level for the three glute exercises that are going to help you reach your goals fastest.
The only thing you’ll be missing out on by not deadlifting is an increased range of motion in your hip extension but I’ll let you in on a little secret: Most people suck at deadlifting anyway so by not doing them, you’re saving yourself time by not practicing a skill that you’d have to spend a lot of time learning.
But What If I Want To Incorporate Deadlifts And Shrugs Into My Workout Program?
You certainly may do so at a later time but only if you’ve reached your goal. Once you reach your desired glute size, you may include deadlifts and shrugs into your program as well as any other glute exercises that take your fancy. However, I still recommend keeping your exercises to a minimum as the saying goes “Better quality than quantity.”
So after incorporating deadlifts and shrugs into your routine, your workout should still only consist of one to two exercises. Also, keep in mind that you need to continue doing these exercises every five days (not including the day of and after) in order to keep your heightened state of muscle growth. So you may not want to overdo it.
But What If I Don’t Want Bigger Glutes At All, I Just Want To Lose Weight?
Well if that’s the case, you’re in the wrong place. This program is designed to maximize glute development for people who want to build a bigger butt.
If you still want to use the routine but not build bigger glutes, then I highly suggest that you drop this program and pick up one of the many “Lose Weight” programs available.
Remember: This is a specialized routine designed to help you build a bigger butt. If that’s not your goal, this routine is not for you.
But I’ve Never Done Any Exercise Before, What Should I Do?
Since this routine is fairly new, I have designed a beginner’s guide for those who are new to exercise. The routine should help you practice the various movements involved in weightlifting so that you do not get injured before you start the glute building program.
This routine is also available as a downloadable PDF file along with the full guide.
Does This Work For Women Too?
The exercises in this routine are indeed for both men and women. The only issue that women may have is the fact that the glutes are a bigger muscle for men so they may not grow as quickly or as much. However, the routine can still be beneficial.
If you find that the exercises in this program are growing your glutes at a faster rate than what your body is capable of then by all means continue with the routine.
However, if you reach a point where you are not seeing noticeable gains anymore, then you may want to switch your routine up to something more focused on female body development. This is highly recommended if you don’t want your glutes to bulk up too much.
I’ve Already Built Up My Strength And I’m Past The Beginner Stage, Can I Use This Program?
This program was not really made with intermediate or advanced lifters in mind. I would still recommend that you use one of the many programs available for those more experienced individuals.
You can also try to incorporate this program into your current routine as an activation warm-up.
I’ve Been Doing This Routine For A While Now, When Can I See Results?
The whole point of this program is to build up the strength and size of your glutes so that you can build a bigger butt. You should start seeing results in as little as two weeks but it’s going to take at least six weeks before you start seeing any major changes.
So Are There Any Supplementary Exercises That I Can Use?
Of course. But only add these in AFTER you do the routine itself. You should also not add anymore than two exercises and only after at least two weeks break from the routine itself.
You can add some lunges, glute bridges, hip thrusts and squats into the mix but keep in mind that you still won’t be able to do as much as you could in previous workouts. These are for conditioning and toning only (and please remember to add adequate rest time in between sets, I recommend at least a 1-2 minute break between sets for these)
What If I’m In A Lot Of Pain When Performing These Exercises?
If you start feeling pain during or after an exercise, then you are most likely doing something wrong.
Pain is not normal and should not be happening. This routine should still be challenging but it should not HURT.
If you feel pain, then you should stop right away and re-evaluate your form and level of resistance with that exercise.
If you need to, then drop down in weight or reps until you can perform the exercises without pain.
You may also need to spend a bit more time on the beginner routine before graduating up to this one if you find that your body is still not used to this kind of training yet.
It’s All Great And Everything, But How Do I Know If This Is Actually Working?
If you do the routine properly and consistently and you’re putting in the effort, then you should see visible results somewhere between the 2-4 month time frame.
Sure, it may take some people longer than others but if you’re still not seeing any changes then you are either not doing the routine correctly or not putting in the effort.
If this is the case, then you need to re-evaluate your priorities. Building a bigger butt is a lot of hard work and if you’re not willing to put in the effort necessary to achieve that goal, then you’re just going to be wasting your time by doing this routine.
Success and results do not come over night and there will be days where you doubt yourself. But as long you stay focused and keep going, then results WILL come.
The time you put in is directly proportional to how much you get out.
What If I’m Seeing Results But I’m Stuck On A Plateau?
Take a week off every now and then. Your body will be forced to recover during this time and you may find that after your break, you’ll be coming back stronger than ever.
Also, make sure you are varying your exercises every so often. Your body will quickly become accustomed to a routine and the more you can change it up, it’ll prevent stagnation from setting in and thus preventing plateaus.
For example, if you’ve been adding in Glute Bridges into your routine every other day, switch to doing them every day for a week and see how that goes.
What Else Can I Do To Help My Butt Grow?
Besides the actual glute exercises that will help you build your booty, there are some other things that can help you grow as well.
Diet is very important when trying to achieve any goals. If you’re not eating right then you’re not going to see the results that you want.
Sources & references used in this article:
The Science Behind Glute Activation by J Kirkpatrick – relentlessathleticsllc.com
7 Game-Changing Glute Training Tips by N Tumminello – bodybuilding.com
The 10 Best Exercises for a Bigger Butt by PL Back, BAS Core – roborfitness.com
Get The Perfect Chest With These Non-Bench Exercises Easy at-home workout for defined pectorals by JD Amina Hafez, W Hafez, Z Hafez – 2020 – Xlibris Corporation