How To Grow Your Booty

By: Marwa Semerkant

Having nice glutes is a goal for many women. Personally, growing my glutes was something that took lots of dedication. One main thing you need to know is you HAVE to be persistent. Persistence is key for growing any muscle but for glutes it’s mandatory.

The glutes are the largest muscle in the body. The glutes are made up of three muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. Different exercises target each of the muscles.

When I train glutes, I like to do a lot of super sets(doing two exercises back to back without rest). I feel like, for my body, constantly putting it under pressure gives me the best results. I like to train legs twice a week; first time having a quad dominant workout and second having a glute and hamstring workout. Having a separate day just for glutes really allows you focus on the muscle. Also after having a killer quad workout you’re most likely going to be too dead to want to train glutes.

My personal favorite exercise that I feel really kills your glutes are lunges. There are many variations of lunges: front lunges, reverse lunges, curtesy lunges, elevated lunges etc. I like doing reverse curtesy lunges because I feel like it targets the gluteus Maximus as well as the gluteus minimus. I like doing 4 sets of 8–12 reps.

Reverse Curtesy Lunge
Elevated Lunges (AKA Bulgarian Split Squats)

Of course you can’t forget squats. Although squats work on mostly your quads there are variations, as well, that can help you target more of your glutes. For example, if you lower the bar just a little and make it rest on your rear delts, it targets your glutes. When you’re used to doing normal squats(where the bar rests on your trapezius muscle) this is going to feel sort of odd, and might feel a little uncomfortable on your wrists. but it gives great results. Another variation of the squat is something called a Ballet Squat. In a Ballet Squat, your feet are close together, toes and knees pointing outwards. I usually do 4 sets of 10, 8, 6, 4.

Low Bar Squat

Another favorite and must have are hip thrusts. Hip thrusts directly target your glutes without targeting anything else. This exercise strictly target all three of the glute muscles which is why it gives such great results. I like to do hip thrusts while my back is leaned on a bench, feet shoulder width apart. When thrusting up, you want your back to be straight and parallel to the ground. I like doing 4 sets of 15, 12, 10, 8, going up in weight each time.

Hip Thrust

Hip abductors and glute kickbacks really work on the outer and upper portions of your glutes. Hip abductors target the gluteus medius while Glute kickbacks target the gluteus minimus. Since these are two simple exercises I like super-setting these and having a high rep range. I do 3 sets of 15–20 reps for each exercise.

Standing Glute Kickback with cable
Seated Glute Kickbacks with cable
Hip Adbuction with Cable
Hip Abduction Machine

All of these exercises are staples in my workouts to grow my glutes. They target certain parts and I promise you, you will be very sore. If you have any questions on any of these exercises comment down below.