The buttocks. The buns of steel. The head-turning booty.
Let’s be honest:
Everyone wants a firm and round butt. It looks great, makes us more functional, and says a ton about our fitness level.
But how does one obtain that round butt that turns heads? What exercises should we do? How should we train?
If you’re wondering about any of these things, you’re in luck because we’ll go over everything today.
Let’s dive in.
The Butt: Everything You Need to Know
Before getting practical, it’s essential to understand what we are trying to achieve. Gaining weight in your butt is about two things:
· Developing the right muscles
· Keeping your waist somewhat slim
The muscles in the glute region include the gluteus maximus, minimus, and medius. Gluteus maximus is the largest and most powerful muscle in the body, responsible for hip extension and activities like walking, running, jumping, and more. The muscle is also what primarily makes up the buttocks.
Gluteus minimus is the smallest muscle in the region, situated on the outer part of the buttocks. Developing it contributes to the width of your buttock area, making it more prominent when looked at from the front or back.
The glute medius is the third muscle of the complex, and it is situated underneath and slightly to the side of the glute maximus. Our gluteus maximus partially covers the medius. Developing the muscle is vital for the overall appearance of the buttock because it contributes to the overall roundness.
The 5 Must-Do Exercises For Fantastic Booty Gains
1. Hip Thrust
Hip thrusts have become incredibly popular in recent years. The objective is to place your upper back against a bench, have your buttocks on the floor, and position a loaded barbell over your hips. Bring the crease of your hips against the bar, engage your abs, and squeeze your glutes to extend your hips.
Folks use hip thrust a lot these days because the movement overloads the glutes with a lot of weight, causing the posterior to grow and strengthen. Hip thrusts are also great because they are easy to learn, and their range of motion is fantastic.
2. Glute Bridge
Like hip thrusts, glute bridges are a great exercise for booty gains. The movement pattern is similar, and the primary difference is that you’re lying on the floor. Aside from that, you’re still training the same muscles, and you can use a barbell to overload your posterior. Alternatively, you can perform single-leg glute bridges to challenge yourself and build up the glutes.
3. Deep Squat
Squats are fantastic for a variety of reasons. The exercise strengthens your quadriceps, improves core strength, and makes you more athletic. Plus, you can overload yourself with a ton of weight and build muscle for many years.
Squatting deeply is also fantastic for glute growth because descending enough forces your glutes to engage much more deeply in bringing you back to the top. Ideally, you should squat down until your thighs are below parallel to the floor.
4. Romanian Deadlift
Romanian deadlifts are one of the most effective exercises for developing your posterior chain––the hamstrings, glutes, and lower back. Unlike traditional deadlifts where knee angle changes, it remains static during a Romanian deadlift. As a result, it’s much easier to load your posterior (particularly the hamstrings), develop them, and grow your buttocks.
Plus, similar to squats and hip thrusts, Romanian deadlifts allow you to use a lot of weight and cause significant mechanical tension for growth.
Step-ups are the fifth exercise to consider if you’re looking to develop your buttocks and posterior chain strength. Unlike deadlifts, squats, and hip thrusts, the movement is easier to learn and less challenging to perform. All you have to do is grab a pair of dumbbells, stand in front of a plyometric box or gym bench, and step up. Doing so is fantastic for engaging your glutes and forcing them to grow, resulting in a round and head-turning butt.
How to Gain Weight In Your Butt: 3 Core Training Principles
1. Leverage Different Repetition Ranges
Many trainees make the mistake of getting stuck in the same repetition range, hoping it would lead to the best possible growth. In most cases, the range is between 8 and 12 reps. The problem is, using only one range:
· Makes your training less engaging
· Increases the risk of overuse injuries
· Prevents you from causing adequate mechanical tension and metabolic stress
Using a variety of loads is much better because it allows you to stress your muscles differently, keep your workouts more engaging, and grow your buttocks.
For example, you can go heavy on hip thrusts and squats, train in the middle range for your Romanian deadlifts and glute bridges, and do more reps on step-ups and other similar exercises.
2. Train Your Glutes Frequently Enough
Prevailing wisdom suggests that we should train each muscle group once per week using a configuration like a bro split. While that is certainly one way to go about it, research suggests that training our muscles twice per week leads to quicker muscle growth.
I recommend working your glutes up to three times per week and giving yourself at least a day of recovery in-between. That way, you can focus on a specific movement each time you’re in the gym. You will also accumulate lots of training volume and see your glutes grow from week to week.
Monday - Hip thrusts + 2 sets of step-ups
Wednesday - Deep squats + 2 sets of glute bridge
Friday - Romanian deadlifts + 2 sets of glute bridge/step-ups
3. Train With Good Technique
The third essential element of proper glute training and growth is doing each exercise with proper technique. Aside from helping you activate your glutes more effectively, good form is going to keep you safe, especially during compound lifts like the deep squat, hip thrust, and Romanian deadlift.
Developing your buttocks is by no means a simple task, but the process can be fun, especially when you see some initial progress. We’ve covered a lot of information today, and it’s time for you to take it and apply it to your training. If you’re looking for further guidance, check out my online programs for more information, motivation, and more.