Posted by USN Ireland on July 14, 2016
Are buns really the new guns? We recently caught up with USN Athlete Lydia Rees to get her take.
The most common question I get asked these days is “How do I get a bigger butt?” Women nowadays no longer want to hide their derriere, but rather wear it with pride. This prompted me to put together a quick guide on how to get a better butt!
I, unfortunately, am not naturally graced with a big, round butt but if you are willing to work hard enough for something then you can get it. Many people train glutes but fail to see results, which can be deflating. This can be for any number of reasons from level of resistance not being high enough to not eating enough, the list goes on. Hopefully this 5 point guide can help!
I feel that it’s always best to keep it simple when training. Glute building requires two things – consistency and decication, you don’t need to be a top level athlete to get results, most of my clients had never stepped foot in a gym before and still achieve their goals.
1 ) Glute activation is key, why?
No matter what kind of routine you do, if you don’t activate your glutes they will not gain the necessary strength as other muscles will fire up to compensate. Activation can be achieved by doing the following exercises:
- Single leg bodyweight glute bridge
- Crab walks (with a small resistance band placed just above your knees)
- Standing glute squeeze
- Bird dog
- Fire hydrant
2) How many times a week should you train your glutes?
Definitely train your glutes more than once a week. I train mine three times, once with hamstrings, the second with quads and the third I concentrate on them solely. Doing glute specific exercises has really helped my pancake butt build up to a bubble butt over the past year.
3) Variety is the spice of life
Everyone has seen the 30 day squat challenge and the squatting equals bigger butt gym memes, but there are so many more exercise to challenge your glutes and get the desired results.
Don’t get me wrong, squats are great, but we need to hit the glutes from a variety of different angles to get that all round look. I have added a list of exercises for you to choose from, I am not saying these are gospel but they are what have worked well for me.
Here are some of my favourite exercises to hit the glutes:
Squats – The staple of my routine as they pretty much work every muscle in your legs. Get the most out of the movement by squatting below parallel and be sure to maintain proper form.
Cable Kick Back – Stand facing the machine with your feet hip-width apart. Place a foot through the cable handle. Keeping your chest lifted, use your glute to pull the foot with the cable directly behind you, pause and then return to the starting position.
Stiff Legged Deadlift – Be sure to keep the focus off your lower back. Push your hips back until you feel the stretch in the hamstring, maintaining a sumo position will target the glutes even more. Keep the bar as close to your legs as possible while going down as low as you can to get that stretch.
Walking Lunges – Ensure that your front knee does not extend past your toes and that your glutes are squeezed throughout the movement; be sure to increase resistance also.
Step Ups – Place one foot on a raised surface, step up with the weight placed on the centre of your foot, push the hips back and stand straight up, make sure you squeeze your glutes at the top of your supporting leg. Lower yourself back down to the floor. Make sure you use resistance, build up but always maintain your form.
Hip Thrusts- One of my favorite as this builds up your upper glutes, which is what us ladies want!
Make sure you keep your feet firmly planted on the floor, keep your knees stable, raise the barbell by pushing your hips up with your glutes, until you have a straight line from your shoulders to your knees then go back down to the ground. Ensure you squeeze those glutes at the top, add the resistance without loosing your form.
4) Do butt friendly Cardio
Overdoing the wrong cardio can have a negative effect on glute growth; too much time spent on the cross trainer or cycling can actually turn OFF your glutes, yes you did read that right!
I always include the stairmaster into my routine but I do it at a slower speed to get those butt muscles kicking into action. Also make sure that you feel your body weight going through to your heels, it will be challenging but it will be worth it. If you don’t have access to a stairmaster you can hop on the treadmill at a high incline. Start at 20 minutes 3 times a week before increasing it up to 30-45 minutes a time 5 days a week.
Remember there is not a magic pill that will make your butt change over night, consistency is key – both in the gym and with your nutrition, with optimal protein intake vital to your success.
5) USN Supplement can really help too! I use the following
- B4-Burn before my workout if I need that extra boost.
- Diet Whey Isolean – post workout recovery
- Protein Mousse for the occasional post workout treat!