Styles constantly change and that includes what is considered the “perfect” shape. Due to celebrities, social media, and influencers, having well-built glute muscles are all the rage today. Trainers are getting requests to build glute muscles more than ever. And although we at Outlaw FitCamp are happy to help people build the body shape they want; we are more interested in the health benefits of strong glutes—and there are many!
We’ll talk about how to build your glutes, what exercises are best for this, and the health benefits you’ll receive from having strong glutes.
What are glutes?
The shape of your buttocks is defined by the muscles known as glutes. This includes the gluteus maximus, gluteus medius, and gluteus minimus, as well as the fat that lies over them. Workouts that target your glutes can give you a firmer and more rounded look.
How to build your glute muscles
Building glute muscles takes more know-how than other muscle groups. Here are ten things that help you get that perfect backside.
1) Genetics are a factor
Some people have the genetics for a rounded and substantial rear end. Others don’t though, as some people’s genetics lend them to have a flat bottom no matter how many workouts they do. While not everyone will be able to achieve what they feel are perfect glutes, everyone can make some improvements with the right training and diet. Your glutes may not be “perfect,” but they can look better and more importantly, be stronger.
Even if genetics prevents you from getting a perfectly shaped booty, the right exercises and training can improve your size and shape. Our certified personal trainers at Outlaw FitCamp can help you work toward this goal.
3) Focus on the glutes during the exercises
It’s important to focus on using the glutes with every movement during the exercises. It’s easy to let your quad muscles take over, and this makes your workout less effective.
4) Few reps with heavier weights
To build glute strength, you’ll want to do fewer reps with heavier weights.
5) Proper form
It’s important to focus on proper form when doing glute exercises to get the results you want. Our certified personal trainers are well-trained in the proper form of these exercises to give you maximum results.
6) Avoid sitting too much
Sitting a lot during the day, even if you workout regularly, can lead to weak glutes that are difficult to strengthen. Try to stand more at work if possible. At least get up and move around every hour to keep your glutes active.
7) Focus on progressive overload
Progressive overload is crucial to developing a rounded bottom. This is a strength-training concept having you expose your muscles to continually increasing amounts of weight in order to get stronger and see improvement. You need to keep upping the weight and/or reps in your workouts to get results.
8) Posterior pelvic tilt
You need to know how to use a posterior pelvic tilt while doing glute exercises. If you’re not familiar with this, it’s like the opposite of sticking your butt out. This position will ensure that your glutes are getting the workout you want during the exercises.
9) Follow the rule of thirds
Many experts suggest the rule of thirds for glute building. One-third of your glute exercises should be horizontal in nature (hip thrusts, for example). One-third should be vertical (like deadlifts). And one-third should be lateral/rotary (clamshells, for example).
10) Focus on nutrition and recovery
Building any new lean muscle mass requires the right diet. Under-eating will not work. You need to give your body the fuel it needs to develop strong glutes.
Another important key to building glutes is recovery time. Rest for a day between glute workouts and give these muscles time to recover.
The Best Exercises for Developing Strong Glutes
Several exercises help develop strong glutes. Proper form, the correct amount of weights, and the right number of repetitions will determine your results. Here a few of the best glute exercises:
- Kettlebell swings
- Barbell hip thrusts
- Dumbbell frog pump
Our certified personal trainers at Outlaw FitCamp are well-trained in the proper form and knowledge to help you use these exercises for the best outcome.
Why Strong Glutes are Important
Never mind having a beautiful booty. More importantly, strong glues give you:
- Improved posture
- Better functional movement throughout your day
- Better form and performance in athletic activities
- Reduced injury risk
- Weight loss or maintenance
- Higher muscle mass which burns more calories throughout the day
- Better balance
- Reduced back pain
- Reduced knee pain
Glutes are more important than just having an attractive rear end
Celebrities and influencers have put a spotlight on glutes and a rounded booty is very in style right now. But strong glutes are important for many more reasons.
At Outlaw FitCamp, we can help you develop these important glute muscles, not only for a nice look, but for the strength and health benefits as well. Give us a call today!