A workout routine to enhance growth and shape

When it comes to training your glutes some exercises are more effective than others. Many people assume that the squat is the best exercise to develop a round, sculpted derriere – of course the squat is very effective but there are a number of different training methods and variations that will target the glutes more effectively.

When training the glutes, you should focus on a range of compound movements and isolation movements.

Compound Movements – An exercise that engages two or more different joints to fully engage and stimulate entire muscle group via the integration of multiple muscles.

An example of a compound movement would be a deadlift.

Isolation Movements – An isolation movement is one that involves only one joint and a limited number of muscle groups. An example of an isolation movement would be a barbell glute bridge.

Compound movements are excellent mass builders whereas isolation movements are great for carving and defining the area for that extra bit of definition.

So you want to hit your glutes HARD and start seeing some serious progress?

Give the below routine a try. We are also going to throw in some specialist training techniques to really mix things up a bit and stimulate that all-important growth!

Your rep range will be in the hypertrophic range to stimulate growth.


Exercise 1

Kettle Bell Single Leg Deadlifts


Reps & Sets: 4 x 12 on each leg

Standing up straight hold a heavy kettle bell (within reason – it needs to be comfortable enough to be able to perform your reps with perfect form) in one hand.

Extend one leg up behind ideally to create a 90-degree angle and then, whilst keeping the movement controlled, lower your leg down.

The kettle bell should travel straight down toward the floor in your hand with your other arm out to the side for balance.

This movement can also be performed with a dumbbell in each hand for more weight, with more balance.

Exercise 2

The Sumo Squat with Negative Reps

Targets: Adductors

Reps & Sets: 4 x 12

The sumo squat is a variation on the traditional squat, it’s excellent for adding emphasis and weight to your inner thighs and glutes giving you a more sculpted look.

So, to perform a sumo squat stand with your legs wider than shoulder width apart and your toes pointing outwards; have a heavy dumbbell ready.

Squat down keeping a neutral back and lift the dumbbell with two hands (you can also use a weight plate or barbell). Raise the dumbbell up until you are completely straight, squat down and lower it back down to the floor.

Negative Reps – To adopt the negative reps technique you need to slow down the returning movement of the dumbbell to the floor by counting to 4 as you lower it.

Exercise 3

Barbell Hip Thrusts

Targets: Upper Glutes

Reps & Sets: 4 x 12 

The barbell hip thrust is a highly effective isolation movement that activates and builds your upper glutes much more than squats, and is also arguably more effective than a deadlift at hitting this specific area.

With your back against a bench sit on the floor with your feet planted firmly in front of you, and a barbell/weight plate or dumbbell on your lap.

Keep your knees stable, raise the barbell by pushing your hips up, and push your hips upward with your glutes so your body forms a straight line from your shoulders to your knees. In a controlled motion, you then need to lower it to the ground.

Exercise 4

Single Leg Press


Reps & Sets: 4 x 12 on each leg

This movement can be performed on any leg press that is available to you.

The great thing about leg pressing one leg at a time is that the load isn’t shared and you cant over compensate on one leg. It hits your glutes seriously hard.

Sit on the leg press in a comfortable position with your back straight and press the load one leg at a time.

Exercise 5

Hamstring Curl 21s


Reps & Sets: 4 x 21s

You can perform a hamstring curl on either the seated machine or the lying down (prone) machine, either is fine and either works the same muscles and can accommodate the ‘21s’ training method.

Make sure the weight is heavy enough.

21s – 21s ensure you really overload the muscle and take it to complete failure, which stimulates growth considerably.

You perform 7 partial reps from the bottom of the movement to the middle of the movement. You then perform another 7 partial reps from the top of the movement to the middle of the movement. Lastly, you perform 7 full reps.


Exercise 6

Heavy walking lunges


Reps & Sets: 4 x 24 (12 each leg)

A real burner for the end of your workout, heavy walking lunges will really tear up those muscle fibers and stimulate serious growth.

Select a preloaded barbell that is heavy enough for you to perform multiple reps with.

Place it on your shoulders and with a firm grip lunge forward. Keep a straight posture so your legs are taking the brunt of the load; not your back.

Additional tips:

  • Whilst performing your workout be sure to use BCAA’s in your water to keep your muscles fueled during the tough workout and enhance growth and recovery.
  • Keep a diary of the weights you use so you can keep track of your progress.
  • To really stimulate glute and hamstring development always split your leg days into two, so one day is for glutes and hams and the other day is for quads and calves.

From men and women alike there aren’t many who don’t share the same passion for a beautiful pair of shoulders!

Boulder shoulders are perfectly rounded and sculpted with a number of different exercises, which effectively target all of the relevant parts that make up this highly coveted area.

Good shoulders can make you look wider on top, your waist thinner and your bottom half more balanced.

Ultimately well-developed shoulders can give the look of a better-balanced and more symmetrical physique.

Many make the mistake of just targeting the medial deltoid and forgetting the other areas.

In this comprehensive guide we are going to show you an exercise regime that will target all of the areas of your shoulder array – thus enabling you to build a well-sculpted, well-rounded physique.

The anatomy of the shoulder

In order to get the most out of training your shoulders, it’s important you understand the anatomy of them so you know which parts you are targeting and why.

Anterior deltoid

This is the area of the shoulders that sticks out towards the front of the body and is the most commonly targeted (and typically developed) area on most trainees.

Medial Deltoid

This is the side part of the shoulder, which protrudes outwards in a cap like fashion.

Posterior deltoid (rear deltoid)

The third muscle in the deltoid “trio” – this area of the deltoid is easily the most overlooked and is rarely (if at all) targeted effectively.

The below shoulder training routine hits all areas of your shoulders with 6 exercises helping you to build a balanced, symmetrical look.

Front Delts (anterior deltoids)

Firstly, it’s crucial to hit the front delts HARD. This is the area that gives you that ‘rounded’ look.

  • Smith Machine Over Head Press
    Sets: 3
    Reps: 12

Excellent for hitting the delts hard the smith machine press is the perfect exercise to exhaust your shoulders with.

Sitting down under the barbell with a straight back, place you hands just past shoulder width apart on the bar.

Unrack and push the bar upwards and lower it down in a controlled motion.

  • Plate Front Raise
    Sets: 3
    Reps: 12

Although we say plate you can also use dumbbells too. Standing up straight; hold your weight and raise it up out in front of you whilst keeping your arms straight.

Try to get it just past parallel to really engage the front deltoid. Lower the weight back down, keeping tension on at all times, don’t relax at the bottom.

Middle Delts (medial deltoids)

  • Dumbbell Lat raise
    Sets: 4
    Reps: 12-15

The dumbbell lat raise is one of the most effective movements to shred up your middle delts.

Standing up straight with a dumbbell in each hand raise both arms upwards and out to the side of you.

Lower the dumbbells back down without relaxing at the bottom and take them back up. You can do one arm at a time for future isolation by leaning against a wall to remove any support / assistance from your body.

  • One-Arm Side Cable Laterals
    Sets: 4
    Reps: 12-15

Begin by standing to the right side of a low pulley row.

Use your left hand to come across your body and grab a single handle attached to the low pulley. Extend your arm upwards until it is elevated to shoulder height. Switch arms and repeat the exercise. Don’t be surprised if you think the weight is light it’s a tough and very isolated exercise.

Rear Delts (posterior deltoid)

  • Reverse Pec Deck Fly
    Sets: 4
    Reps: 12-15

Perfect for isolating your rear delts, the reverse pec deck will target this area perfectly and help to “evolve” it greatly.

Sitting on the pec deck with your chest against the vertical pad. Ensure you position the machine arms so that when you grab the handles your arms are straight out in front of you.

Pull arms back till your arms are wide open (a little bit less than a 180 degree angle) and you feel the squeeze between your shoulder blades, then slowly return to the initial position.

  • The Arnold Press
    Sets: 4
    Reps: 12-15

Sit yourself on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.

Raise the dumbbells as you rotate the palms of your hands until they are facing forward. Continue lifting the dumbbells until your arms are extended above your head in straight-arm position.

Begin to lower the dumbbells to the original position by rotating the palms of your hands towards you.

If you have learned something new about shoulders that you didn’t already know by reading this suggested workout, or you think it could be an indispensable source of knowledge for anyone you know – please share it.

Enjoy your shoulder training; we look forward to seeing your results!

Here’s a video from legendary bodybuilder Arnold Schwarzenegger on shoulders!