We haven’t done a glute training article on here for a while, so I thought right now was the perfect time. It seems lately the fitness world is really moving back in to the “basic” type of training mentality. That is, if you want better legs, glutes and back, that you should do basic strength training exercises (squat, deadlift, lunge) as well as cardio! We have been releasing articles talking about this and have heard great results from the recommendations.
With that being said, I wanted to give you five tips to really break through that plateau, or just to switch it up. Some people hammer away on squats and deadlifts all the time, but never quite get their butt to look how they want it to. A large part of that might be genetics, yes. However, a small portion of that may be your flexibility. Let me explain…
1. Stretch, stretch, stretch!
So how is stretching going to make my glutes look better? It has been well documented that I believe in a full range of motion squat. That is, go as low as you can go where it is still comfortable. What if that is only to parallel? That will be just fine for general quadricep training. It would put a lot more emphasis on your quads than on your hamstrings and glutes. However, if you could then move your bottom position on the squat to where your butt hits your ankles, you would feel it a LOT more in your glutes when you squat. Your glutes would be activated to the max at the bottom position. Just improving your flexibility at the bottom of the squat can help you emphasize your glutes more when you squat! It is small things like this that can make a huge difference in your glute training.
2. Squat “between your legs.”
Squat in between your legs, not on top of them. Many people have a tendency to move their feet a little bit too narrow when they squat (because it is generally more comfortable). For most people this is ok. However, if your main focus is to get your glutes in top shape, then you may want to try widening your stance out (to just outside shoulder width). Why? Just like I talked about in Tip #1, it can help to take the emphasis OFF of the quadricep muscles and place more of the strain on the glutes and hips. When you squat with more of a narrow stance, your knees will actually naturally go over your toes a bit more (or more forward depending on your body positions). However, when you widen your stance you are naturally going to sit “between” your legs. I know that sounds weird, but that is exactly what I am looking for. Squat “in between” your legs, not on top of them.
3. Finish EVERY workout with 2 sets of 50 on the back squat (light weight).
Whether it is a lower body training day or not, go ahead and give this tip a shot. The main purpose for this tip is that since the glutes are a larger body part, they may just require more blood to the area. Thus, getting through a full range of motion and challenging them each workout can produce some good results. Just having them continually activated can help to show you how to properly use them. It can also go a long way in keeping you flexible and on the right track. If getting your glutes in shape is your #1 goal, then you should prioritize it and spend more time on it! Sometimes less is more when it comes to training. This is meant to be with a LIGHT weight, so that philosophy can still hold true in some situations. When you want to see more results with your glute training, this tip is saying DO MORE!
4. Stand fully erect at the top of every squat (and squeeze your glutes).
I had squatted for nearly two straight years before realizing that I had never truly stood up ALL the way on a squat. I am talking as tall as humanly possible. This will require that you squeeze your glutes at the top of the squat. This will activate your glutes more than you may even realize. This can add a great training effect to your squats. I was sorer after doing this for 3 sets of 15 than I was from doing 5 sets of 10 the week before. I was completely shocked. It also helped my posture and low back problems out as well (just by standing FULLY upright). You will know you are fully upright when your glutes are activated fully and you can also feel your lower back tense up big time.
5. Try running uphill and in the sand for your next cardio day.
Not only can these two modes of running shape your entire legs up great, but they can also help your glutes! I recommend doing it on your next workout because I am fully confident that after just doing it one time you will be sold on it. You will probably be sore in places that you haven’t felt before. I would also recommend doing springs up the hill or in the sand. Have you ever seen female sprinters legs and glutes? They are incredibly developed compared to longer distance runners. It places much more emphasis on your glutes because you have to lift your leg up much higher with each step (almost like a step up on every stride). This activates your glutes much more and will help them develop the way you want them to.
Summary
I wanted to give you some NEW ideas to think about to add to your glute training. I hope you are already using some of the fundamentals that are key to developing your glutes as we have discussed in our previous article. If you are doing that and also add in some of these tips, there is no reason you can’t see a positive change! Most people might pull out the “genetics” card, but we are not here to make excuses! We are here to help you find, or make, a way to see the results you want. All you have to do is focus more on your flexibility, squat more, sprint uphill on your cardio days, stand fully erect (and contract at the top), and squat between your legs! Simple, right? Maybe it is not so simple, but it is effective.
Now go put these tips to work and get that booty you’ve always wanted!
Jessica Gereau – Jessica has a BS in Kinesiology from San Francisco St. University. Before becoming a certified personal trainer she achieved a personal weight loss of 60+ lbs, and this has motivated her to help others obtain similar goals. She founded Gym Class Fitness Studio in the Bay Area as a place where people can learn what she learned along the way - that cookies are a part of life, and the hard way is the only way. Jessica currently carries certifications for ACSM and NASM.