9 Booty Building Tips from Top Experts
Different experts have their fashions and specific training skills to build up butts. We have gathered few experts’ workouts and instruction on how to enhance your glute features. The guiding question for this was; what is your best tip for building strong great-looking glutes? Here are collections of the training tips gathered from the experts.
Lee Boyce (Strength Coach and Performance Expert)
His basics for building the glutes include, sprinting, lunging and stopping the heavy hip thrusting. Definitely, he advocates for sprinting as one of the best ways to work the back chain because it delivers a performance optimization and minimizes injury. He however prefers dumbbell walking lunges for unilateral component and the fact that one can adjust his steps to create a better strain on the glutes. And taking larger strides as you lean forward on your torso provide for a better impact on glutes. Dumbbells is more effective than barbell because it asserts weight to the nearest of your hip joint meaning that it forms a smaller lever arm and creates less strain on the low back.
In summary, if you want a specific goal on glute development and aesthetics, you must decrease your workout weights and rather do more reps as you concentrate on glute contraction and make them dominate every rep.
Bronwen Blunt (Coach of Nutrition and Strength)
It is vitally important to start off the exercise with basic compound movements. The reality is that you cannot grow to a high level of powerlifting unless you build your butt – same as making a foundation when building a house.
There are many competitors that mess about in the gym, trying out some isolation exercises that targets their glutes. However, I see them neglecting the compound movements in their training sessions. It is not possible to build big butt by just pumping out light reps and over-sitting on machines all the time all day. But if you can focus on reinforcing a foundation for your big butt destination, then every kind of exercise you might apply may lead to an overall good physique.
Top three picks in this area for me would be Bulgarian split squats, sumo deadlifts and the low-bar squats. Simply put, just add these exercises on to your training program for hypertrophy. Manipulate where possible and enhance strength – your target must in a specific area. For example, as you do a sumo pull for 3 to 5 seconds, hold and squeeze your glutes.
Paul Carter (Bodybuilding and Strength Coach)
The key to building your butt is to stop relying on deadlifts and squats as you strive to build them. It is true that squats and deadlifts could initiate glute development, but this is for few ‘blessed’ ones. Just know that majority, though, will need to optimize the process. Contrary to Blunt, Carter details that during the compound exercises, squatting and deadlifting may not be enough to build glutes because the legs often share the tension asserted to the glute muscles.
On squats, split squats does create a better initiation though there are few cues to keep in mind; think about the knee of the leg going down and return as your weight is supported by the other leg, that is, if you are doing the squat with your rear legs on a bench; use iso-holds after every set for approximately 10 seconds to torch up the glute medius. Reverse lunge version will make your glute to produce a louder working scream. You are allowed to do that on a Smith machine. You can also engage a hip abduction technique because it works fine to build a big cannon butt.
- A model technique for starters may be so strictly in this procedure;
- Hold each rep for 5 seconds and use eccentric for 5 second as well.
- On hitting failure, push your legs out with your arms and do 5 forced reps.
If you want to maximize your glute you better focus on your hip extension and hip thrust is just great for this. As you accomplish this workout, ensure that your toes are pointed outwards just slightly so that it can allow you freely rotate your external hip. It might be very impossible to have maximal glute contraction without that.
Tony Gentilcore (Performance Expert and Strength Coach)
He advocates for none ‘absolutist’ character in exercises when it comes to aim of developing a great set of glutes. Though some say that only barbell glute and hip thrust should be applied in building glutes, some conversely say that one needs only heavy squat and deadlifts to achieve this purpose.
Though there are many arguments pooled today on techniques to have a great glute, all are important. Try including every technique mentioned in your programme and weigh on its outcome regularly. However one protocol I have found best working for my female clients – those obsessed with glute training – is called the ‘5-10-15-20 Method’. This method is in the procedure below:
First Workout
- Heavy squat or deadlift for 5 reps
- Kettlebel Swing for 10 reps
- I legged hip thrust for 15 reps each leg
- Seated Band Hip Abduction for 20 reps.
Second Workout
- Heavy hip thrust for 5 reps
- Constant Tension Goblet Squat for 10 reps
- Bodyweight Reverse Lunge, Deficit for 15 reps each leg
- Lateral Band Walk for 20 reps each leg.
Points to consider:
- Always rest for 60 seconds at the end of each rep and do a total of 2 to 3 rounds
- Do these workouts at the finishing point
- Perform every workout in a circuit fashion but with little rest between the exercises
- Every time your kettlebell swings goes squatty, a baby seal dies
- Work out this twice a week
Bret Contreras (A Performance Expert and Strength Coach)
There are two paths towards building a desired glute. These are mind-muscle connection and progressive overload paths. In these paths, you must start with workouts involving below abdomen which allows you to easily move big weights for example, leg press, back squat, sumo deadlift or even hip thrust. Set personal records regualarly when working out the big lifts and take enough time to rest in between the workout sets. Finalize your workout with smaller movements such as dumbbell frog pumps or body weight back extensions, or knee-banded dumbbell glute bridges.
Note not to count reps rather squeeze the glutes and concentrate for quality. You can use higher reps within the shorter periods – it has a positive outcome. When you combine the two paths, you are very likely to develop your glutes maximally.
Mark Dugdale (IFBB Pro Bodybuilder)
He advocates for training first butt are laggig. Prioritizing is the key to building a great-looking and strong glute. This can take shape on starting with a leg workout and something more that may bring before-hand fatigue. The glutes will assist the quads and leg muscles when they are pressured to the max. Below are some of the best suggestions for glute development;
- Hip Thrust by holding the contracted position for 2 seconds and count on each rep.
- Bulgarian Split squat where you will do a drop set with iso-holds
- Prowler Push where you take a long, slow and deliberate strides with a moderate amount of weight load on the sled.
Christian Thibaudeau (Performance Expert and Strength)
He bases the glute development technique on spiral tension during the squat. He states that the first thing to do to build glutes is by learning to involve them in the big basics such as squat variations. I fthey are done properly, you may develop the great-looking glute. The major problem involved is that most people dominate on anterior chain and are never willing to learn to produce that stress in the glutes whenever they do squats techniques. When you either focus too much on weightlifting rather than tensing the glutes, it is like you are switching on to your default setting. Establishing a proper tension is achieved by externally rotating your legs to increase a spiral tension which activates the glutes. Throughout all these eccentric, concentric and transition phases movements, that spiral tension must be maintained.
During the pauses, try the following;
- Pause about one inch above ass to grass position
- During the pause, maintain the spiral tension
- Stand up directly from the paused position. Don’t take a bounce down.
Once you know how to do the spiral tension, then glute building will be made much easier.
Amit Sapir (World Record Holder Powerlifter and IFBB Pro)
He advocates for a one base movement and accompany lots of accessories exercises with a lot of angles just to support them. For instance, the low bar squat may be the first choice for a base movement. You should make it as heavy as possible then work in the 6 to 12 rep range. Apply a circuit of many isolation movements as you have in mind. Take more time under the tension because glutes are relatively bigger muscle group that may need a lot of stimulation from this. In rep ranges of 8 to 15, do hip thrusts, glute bridges etc to increase the static contraction for at least half of the set as you focus on glutes.
It is about exhausting your glutes completely to initiate a better muscle building for glute. You can then finalize it with long step lunges for over 20 reps on each leg. You are then ready for the best glutes.
Eric Bach (Performance Expert and Strength Coach)
He advocates for hitting the butts heavily and engaging them in volume. He says for one to build strong and great looking glutes, they must combine mechanical tension and metabolic stress trainings. If you build foundation around high tension exercises like deadlifts, squats and hip thrusts. You will pick 3 to 5 sets of 3 to 8 reps and progressively increase the weight on the bar. The process providing high tension focusing on the strength building may help maximize muscle fiber recruitment and this makes glutes stronger as they recruit muscle fibers.
Dr John Rusin (Specialist of Strenght Training and Performance Expert)
He bases his glute development on going lighter on hip thrusts. Obviously he observes many people overload the barbell hip thrust and glute bridge exercise only to reduce the impact. The problem is that people have no idea how to engage the glute-developing movements. They neither tear apart the lower back for tension on glute. Because glutes are primary stabilizers of the hip and spine and are capable of protecting for a lifetime of physicality, they need to be trained on effective hip thrusts.