To understand each other clearly, when we talk about the buttocks we are talking about the butt. So clear. The more formal denomination helps to say out loud what you want, without losing a certain technical tone. It is not the same as saying “I want to strengthen my buttocks”, to say “I want to have my ass like a stone”. I advocate the latter, since it offers no room for doubt regarding your objective.
Jokes aside, this physical location leads us to remember, for those who do not know it yet, that there are no exercises that manage to improve a specific area by magic and independently of the rest of the body. This usually (we are going to give the benefit of the doubt with that “usually”) create two large groups of people:
- Those who have glutes like stones, the result of all their training, which includes a strong abdomen, iron legs, firm arms, a healthy back, etc.
- Those who are looking for a butt as they would like, try to find the seller of the latest method, class or miracle product, which will act in such a localized way that it will sculpt your buttocks apart from anything else. Of course, this group fails in its objective.
To get those glutes that you would like to have, you need to gain overall muscle volume , lose body fat, eat well and be consistent over time. Healthy asses belong to healthy bodies. But we will review the main errors when exercising the buttock and what are the best exercises for it.
Athletes Stacie Tovar and Camille Leblanc competing in the CrossFit Games. Healthy and strong bodies, glutes included.
Don’t make it too complicated
When speaking of glutes, hundreds of exercises appear with all kinds of accessories and postures, as if success was sophistication. All these options are like spices, they give nuances to what you cook, but they are not the main dish. Keep it simple and focus on the basic exercises that we will discuss later. Perfect your technique and progressively advance in the loads that you are able to move without losing quality in the execution of the exercise.
Cardiovascular exercise is not the way
Hours and hours of cardiovascular work, it’s not what builds glutes like rocks. You may have seen runners, especially sprinters , with spectacular glute shapes. There are two considerations to keep in mind, you are usually taking a professional as a reference and most importantly, they also accumulate many hours of weight training.
In the picture Michael Johnson, one of the best sprinters in history. Although your glutes are not visible in the image, I assure you that they are pure rock. Do you think that the musculature of the photograph is achieved by running and nothing else?
What are the best exercises for your glutes?
Any plan that seeks remarkable results in your glutes, must include squats and deadlifts as the two fundamental exercises on which almost everything else is based, therefore they head this list:
- Squats Along with the deadlift they form the undisputed duo for their ability to improve your strength and muscle structure globally. The squat should rank firstin your choice of gluteal strengthening exercises. That said, it’s not uncommon to see people doing things that look like squats in every gym in the world, but they’re not. I recommend that you read this blog post in which we discuss in detail all the technical and physical implications of the squat and that you be supervised by a qualified professional in your first steps.
- The deadlift. If this exercise did not exist, it would have to be invented. Health professionals from all over the world affirm without a doubt that it is the most complete exercise there is. It requires an effort from practically all the muscles in your body, so its benefits go beyond your glutes and hamstrings. As the only downside, it is necessary that you learn to execute it with the proper technique and being able to feel the activation of your buttocks when lifting the weight.
- The gluteus bridge. If you have never done it before, you may have some qualms about looking like you are preparing to be part of the dancers of the next Lady Gaga tour, but I assure you that this exercise will make your glutes burn like few others. As soon as you are confident with the movement, try doing it adding weight. You can reach spectacular intensities.
- The strides. Two touchdowns, if you don’t because you notice discomfort in your knee, try to stride back instead of forward. You can fix the problem. And finally, add weight, you can do it with dumbbells, kettlebells or barbells. Many people tend to run it with speed and high reps. Focus well on the technique, open the stride well and complete the course. Make it slower and more intense.
- The gluteus kicks. Another classic exercise. Like any other, you must work it with the right intensity. To get a bigger muscle congestion you can use ankle weights, elastic bands or pulleys. With little weight you will notice a lot of difference.
There are many more exercises and a health professional is the right person to guide you in how to structure your workouts and, above all, in technique. But do not hesitate, if you want to set foot on safe ground, always return to these basics or have them as the central line of your exercise program.
What makes the difference in the results?
I’m going to assume that you follow a good diet and don’t miss a single day at the gym, but it doesn’t seem like you’re making the expected progress. It may be time to think that you are exercising with insufficient weights and / or intensity. You must understand and take seriously the concept of load progression.
For example, if you do four sets of eight repetitions of a squat or a deadlift and don’t notice difficulties on the last repetition, increase the weight a little. It’s not about going crazy. You should look for that the last repetition of the last series supposes an important effort. Being strict with this principle and without fooling ourselves or losing technique, the initial progressions are huge and sooner than later you start to feel a steel butt. Remember that feeling it comes before you see it. To show it you will have to continue exercising and control your diet, one thing without the other is insufficient to achieve great goals, but it is worth it. Not for aesthetics, for health. May the Force be with you.
