Let’s face it, butts are “in.”
From music videos, to movies, to Instagram
liars models—rear ends have infiltrated the culture and become the new symbol of sexy for women everywhere.
The appeal of the flat booty of the eighties and nineties has slowly drifted away (Thank you, Black Jesus), and folks are making room for a little more junk in their trunk.
It’s no longer just for those rap guys’ girlfriends, either.
Step into any gym in the United States and I guarantee you will find at least 5 women working on their backside.
I, for one, have absolutely no problem with this.
As Sir Mix-A-Lot prophesied over twenty years ago—even white boys got to shout!
I must say that while I absolutely approve of women everywhere wanting to trade in their hatchback for a full size SUV, the fact of the matter is that many of them are going about it in completely the wrong way.
This post is my attempt to fix that.
So if you’re a lady and you’re reading this, listen up.
If you’re a dude and you’re reading this, pay attention just as closely, because this information applies to you as well!
The Gluteus Maximus:
In and of itself, the gluteus maximus is the biggest muscle in the human body.
Along with the gluteus medius and minimus, it makes up a large portion of the overall shape and appearance of the hips.
It’s main function is to generate power and support the trunk, as well as to cause the body to regain the erect position after bending.
It is extremely important to understand its functional role in the body when considering how one should train this muscle group.
Kickbacks, fire hydrants, clam shells, glute bridges, and bird dogs are all great exercises to fire up, or “activate,” the glutes—but they aren’t going to do crap to make them bigger.
In other words, the exercises listed above are awesome…. to “warm up!”
If your goal is to pack some serious muscle on that donkey you’re gonna have to start doing things a bit differently.
I mentioned earlier that the gluteus maximus is the biggest muscle in the human body.
It would make sense, then, that it would need to be stimulated with a pretty decent amount of weight in order to grow.
Squats and Deadlifts:
If you are healthy enough to do them, these two exercises should be done 1-2x per week, and “heavy,” preferably in the 6-12 rep range.
This means that you should be using a weight heavy enough to CHALLENGE you within that range.
If you can easily do more reps, then the weight is too light —go up!
Once you can squat 125% of your body weight and deadlift 150% for at least 1 rep, I guarantee you that his anaconda’s gonna want some, cuz now, you’ll have buns, hun.
Exercises like split squats, all lunge variations, step-ups, banded lateral walks, kettlebell swings, Romanian deadlifts, good-mornings, back hyper-extensions, body-weight leg-curls, and weighted glute-bridges should make up the bulk of your lower-body training.
These exercises should be done in addition to the 2 big lifts.
They can be done between the ranges of 9-20 reps, and anywhere between 2-3x per week.
Again, use a weight the CHALLENGES you within that rep range.
They say a picture is worth a thousand words.
Ladies, get off the long distance train already!
I wrote an entire post about why sprinting is the way to go, as far as conditioning is concerned.
Aside from the cardiovascular benefits, no other type of “cardio” will sculpt your back-side like sprinting will.
Sprinting places an incredible amount of demand on your posterior chain, namely your hamstrings and, yep, you guessed it—your glutes!
I recommend doing these 1-2x per week, preferably up a hill.
One thing’s for sure though: nothing will flatten that apple bottom more than pounding away at the pavement for miles and miles each week.
So next time you think about going on a long run, know that you will literally be running your ass off.
Follow these tips and you will, without a doubt, be on your way to a stronger, more substantial rear end.
Don’t be afraid to lift heavy and perform exercises that challenge you.
Work your muscles—all of them—the way nature intended.
Stick to functional, compound movements, and save the leg lifts for Jane Fonda.
Cuz Fonda ain’t got a motor in the back of her Honda!