By PPT Level 3 Trainer: Sean O’Shea
It’s no secret that for the majority of our female clients and readers, achieving a ‘perkier’, more athletic behind is generally at the top of the goals list.
Over the past week, we’ve been sharing out top 5 favourite glute exercises with our PPT fan’s. In an effort to educate you all a little further, we’ve decided to compile all of the videos into one place, and give you a little more information on why we think these exercises belong in our Top 5 Booty Builders list. Enjoy!
#5 – Lateral Band Walking
A great exercise for anyone looking to ‘prime’ there glutes for a big session, create a better mind muscle connection, or simply thrown in as a higher repetition ‘finisher’ to your glute workout.
Although it should not make up the bulk of your glute training, the lateral band walk (and other banded glute variations) are a great ‘penalty-free’ volume exercise. Meaning you can generally do LOADS of these without any soreness or over-reaching that might put you out for your next session.
#4 – Bulgarian Split Squat
You know it’s going to be bad ass when it’s been named after an Eastern Block country!
What’s great about the Bulgarian split squat is that it’s a uni-lateral exercise (meaning you train one leg at a time).
Uni-lateral movements have been shown to have higher rates of muscle activation than their double limb counter-parts, as well as reducing the injury rates of those that use them (better strength balance between limbs).
Perform these with any number of loading options, they love mixed rep ranges, and are a great test of toughness and balance for anyone who chooses to throw them into their programming mix!
#3 – Reverse Hyperextensions
Although not a common site in most commercial gyms, you should be able to find one of these in any serious training facility. Made famous by Powerlifting legend, Louis Simmons from Westside Barbell, the Reverse Hyperextension (or Reverse Hyper) is an awesome tool for anyone looking to build strength and lean muscle through the glutes, hamstrings and lower back. For those looking to build a better set of glutes, the reverse hyper has also been shown to be a kick-ass recruiter, and developer of the ‘upper’ glute region!
#2 – Romanian Deadllifts
Another Eastern Block Special (these guys must have loved their posterior chain)!
Not only a great builder of the glutes, the Romanian Deadlift is also one of the (if not the) best builder of the hamstrings! Adding this movement into your program is a sure fire way to bring up the strength of your posterior chain.
A word of caution, when performing any deadlift variation, your best bet is to keep the spine rigid and still. All movement should occur from your hips, which will not only keep your spine safe, but allow your target muscles to take the majority of the load.
#1 – The Barbell Hip Thrust
With so many great exercises available to you, one thing is for sure, if you’re looking to build a strong, sexy and powerful set of glutes, you need to include the barbell hip thrust.
The main role of the Gluteus Maximus (your biggest glute muscle) is to powerfully extend your hip.
What’s the best way to powerfully train a strong muscle? Load it!
Unlike many other lower body movements (squats for example) the hip thrust involves very little movement at the knee, and lots of movement at the hip. Through this movement combination, it allows us to focus on the target movement (hip extension), and in turn, increase the work and effort put in by our glutes.
Pro Tip! – Your glutes will be most active at the very top of the range. Make sure to focus on achieving full range of motion and completely extend your hips at the top. Leaving this part out and ‘getting cheap’ on your range will leave HEAPS of results potential on the table!
Putting it All Together
Now you have a better idea about how to effectively train your glutes, we thought to help you out and get you on your way.
Keep in mind that this list is far from inclusive, and there are many other exercises that are still effective. For best results, vary up your exercise frequently, and achieve a better all-round behind (pun intended!)
Who is this program for? The program below has been put together with the following in mind:
- You’ve been training with weights for over 12 months consistently (no breaks)
- You’re familiar with safe and proper technique, and can Squat and Deadlift with full range of motions.
- You’re injury free (particularly lower back injury free)
- This program would be a part of a weekly training split covering all other muscle groups.
- You’re looking to build a kick-ass (pun definitely intended!) set of glutes for summer!
If any of the above IS NOT suited to you, please don’t try this program. If the shoe fits, GREAT!
Let’s get started!
Add this day to your training week for a 4-6 week block and let us know how you go!