How to build bigger glutes

How to build bigger glutes

Hi ladies and some gentlemen, I get asked a lot how can I get bigger glutes? More likely you think you train them regularly, but I would suggest you don't train them hard enough. The gluten are the biggest muscle group on the human body. It is responsible for hip and thigh movement and having great gluten helps prevent lower back pain.

Below I will give you my tips to increase the volume in your gluten and have you struggling to get into those jeans.

1. Lift heavy

Glute bridges and bodyweight squats will get the gluten twitching, but looking to add weighted exercises can really maximise the glutes.

2. Train them in angles

Using different foot angles really stimulates the glutes. After a few sets of the exercise look to adjust the foot position. This will definitely give you a different feeling.

3. Focus on the weaker glute first

We dominantly stand on one leg more than another so the other glute will be left out. To know what glute is weaker, stand up and squeeze both individually. When you are doing lunges, step ups etc start with the weaker one.

4. High reps will work best

If you are lifting heavy, you want to focus between 15 & 20 repetitions so you can really challenge.

5. Force them to work

People with weak glutes do not know when they are working. So the best tip is to focus your mind on contracting your glutes as you push. 

So now you know what to do. I bet you want to know a workout?

Here is a simple but effective workout that you can do in 30 minutes.

Booty workout

Barbell Squat holds 15 x3

Sumo squats w/ kettlebell 20 x 3

Barbell glute bridges 15 x 3

Curtys lunges 20 x 2

Single leg Romanian deadlift 15 x2

Clams 20 x2

Side walks 20 steps x 3

Give this a go. Let me know how you get on.

Simeon

www.simeonwilliamspt.com