Targeting the different areas of the booty.
The butt needs variety and WON’T BUILD TO IT’S POTENTIAL by just hitting it from the same angle!
If your workout routine consists of lots of squats and lunges, the issue is that you’ll more than likely hit the quads really well but not the glutes hard enough. Poor form and using the right mind muscle connection will leave you failing to squeeze the glutes correctly, so form should always come first in your arsenal, but then start adding a selection of exercises with varying angles for a well-rounded butt.
Some areas of the glutes can be targeted independantly, while other areas it isn’t possible. Most will often want to target their outer glutes, believing that it will help with the burning of fat from that area. There are exercises that will allow you to target that particular area…not to burn fat but to start building muscle. In terms of the other areas of the butt, it is possible to target the upper glutes independently from the lower glutes, but not possible to target the lower glutes independently from the upper glutes. Certain exercises can activate the lower glutes more heavily than the upper, but they tend to still hit the whole gluteus maximus as a whole. If you really want to start growing your glutes, hitting all areas will create the look you’re after. Come away from instagram-fancy-exercises and do more of what works!
Here are some great exercises in terms of activation for each muscle part:
Upper Glutes.
Barbell Hip Thrust
Banded Hip Thrust
Banded Hip Extension
Bird Dog
Lower Glutes.
Deadlift
Single Leg Hip Thrust
Shoulder Elevated Single Leg Hip Thrust
Mid Glutes.
Banded Hip Thrust
Barbell Hip Thrust
Side Glutes.
Banded Donkey Kick
Banded Lateral Steps
Seated Hip Abduction
Hip-Hinge Abduction
One thing to remember prior to training your glutes too…the glutes are a sleeping muscle group and are often dormant and underused. It’s hugely beneficial to perform glute activation exercises before going into your heavier main work. Here are some great activation exercises.
- Glute Bridges
- Bird Dogs
- Frog Pump
- Lying Abduction
- Clam (bodyweight or banded)
- Fire Hydrant
We created these 3 awesome plans to help you build your booty bigger and stronger than ever before.
🍑 Flat To Phat: Train glutes twice per week with highly effective exercises and drop stubborn fat with added HiiT training too.
🍑 Bigger & Better Glutes: Squats and deadlifts are great butt builders, this plan is very powerlifting focused, progressing your strength on your glutes over each week.
🍑 Max Development Glutes: This plan is centered around one of the most beneficial lifts for your butt…the hip thrust. Minimal squatting, training 4 times per week.
