How To Develop Strong Glutes—FAST
Confession time:
I have a lot of clients I work with who are looking for one thing. And it’s not ABS.
It’s actually to have stronger glutes…
A more defined back side…
Something that simply looks good in a pair of pants—or even a night dress or miniskirt.
But here’s the thing:
Having strong glutes is not just about having the confidence to LOOK great wherever you go…
It’s also crucial for a faster metabolism and stronger body.
You see, when your glutes are weak, a lot of functional issues may arise. You may have tighter hamstrings…
Pain in your lower back…
Knee pain…
Even shoulder and ankle pain.
But:
The minute you decide to develop your glutes, you’re going to notice a lot of things will change.
So how exactly do you do it?
Besides the obvious answer of working your glutes, you need to have a solid plan that targets all the major muscles in your glutes.
I am talking about the gluteus maximus…the minimus…and the seldom spoken gluteus medius. These three muscles make up your butt, or your gluteal area.
So how do you work them all to develop stronger glutes?
Here are my top four exercises:
Squats—this motion is great for developing your glutes—and your quads and hamstrings. The more parallel to the floor you are in the downward motion, the more stress you’re going to put on your glutes. This one exercise is the cornerstone to a strong butt and rock-solid glutes.
Deadlifts—although there are many different variations of this exercise, deadlifts are great for developing the lower back, hamstrings, and glutes. Depending on what type you’re doing (straight leg, sumo, regular) you’re going to work different parts of your legs and glutes—which will only make every day task seem easier.
Clamshell—although each muscle is worked in the various exercises mentioned before, your gluteus medius may not take the brunt of the work. So you just need to include different exercises to target all three muscles in the glutes. The clamshell is a perfect addition to any glute workout since it puts stress on the gluteus medius, therefore adding strength where you need it the most.
Other Exercises—there are plenty of other exercises you can add to your workout. You can also include: lunges, dumbbell squats, one-legged deadlifts, opposite-arm single-leg deadlifts, lateral band walks, steps ups, or reverse leg lifts, just to name a few.
Building a stronger butt is not as hard as everyone makes it out to be. The right plan—one that includes the right exercises--will help you develop a leaner, well-toned butt…
…and give a boost in the overall strength of your body. If you’re unsure of how to move forward with your training to build stronger glutes and a more defined butt, reach out to us so we can help get you started.
Coach Aaron
P.S.: Whenever you're ready... here are 4 ways I can help you:
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Aaron Hines, Owner M.S. Exercise Physiology ACSM-CPT, NASM-FNS, TRX, TPI-Level 1 & F2, CSAC, Pn1