Hey Ladies, I hope you’ve been training hard and eating well. Here I have created a workout specifically aimed at working those Glutes! The human body is extremely complex with hundreds of muscles all working without you even knowing but the main one we’re focusing on this time is the Gluteus Maximus; or more commonly known as the buttocks! This part of the body is a major concern for most women out there; but never fear help is here!
This work out is difficult; like it should be! The Glutes are a big muscle group and should be trained as hard as they can. If you’re new to training then ease yourself in and work to your own ability, try to stay within the set and rep ranges and increase your weight as you get stronger. If you’re already a gym goer then have a go at this workout as performing the same routine over and over can limit your progress as your body gets used to the same exercises. Remember – perfect posture every time!
Exercise 1 | Barbell Squat | 3 sets | 15 reps
- Place a barbell on the meaty part of your upper back (Trapezius). Choose a weight that is difficult to perform the full set of 15 repetitions (If you feel you could perform more reps then you need to increase the weight).
This rule goes for all exercises.
- Position your legs slightly wider than shoulder width with your toes slightly turned out.
- Slowly begin to lower the bar by leading with the buttocks and bending the knees. Go as low as you can whilst keeping your head up; back straight and keep your chest out.
Remember to lock in your abs as your core plays a vital role through-out this exercise in keeping you upright and strong!
- On your way up, push through your heels and squeeze your glutes at the top of the movement.
Exercise 2 | Leg Press | 3 sets | 15-20 reps
- Start with your feet centred but positioned according to the part of the leg you really want to focus on. I would recommend a wide stance for this work out.
Wide stance – Inner Thighs, Hamstrings and Glutes
Narrow stance – Quad emphasis
Shoulder width – Overall development
- Push off with the feet in your chosen position and through your heels. Keep your legs straight but don’t lock out the knees.
- As you lower the weight back down, bring your knees to your chest and don’t let the plates touch, always keep at least a one centimetre gap. This ensures you keep tension within the muscle.
Exercise 3 | Barbell Lunge | 3 sets | 15-20 reps each leg
- Like a squat, place a barbell on the meaty part of your upper back (Trapezius).
- Take a big step forward so that both legs are straight and the heel of your back foot is off the floor completely.
- Slowly bend your front leg and lower down until your back knee is around one inch from the floor. If you can’t go that low don’t worry, with practice and stretching, your muscles will soon allow you to reach that full range of motion. Keep your back straight and head up.
Your front knee should be at a 90 degree angle. If you haven’t taken a big enough step then you won’t feel that stretch; it needs to be a great step in order to effectively work those muscles.
- Once you’ve hit as low as you can go, slowly rise up back to your starting position by pushing through the heels. Repeat this for 15-20 reps on the same leg then immediately switch legs.
Remember it’s really important to keep that back heel up at all times.
Exercise 4 | Butt Blaster | 3 sets | 15 reps each leg
- Position yourself on the machine with hands gripped onto the handle bars and position the torso pad comfortably. Place one foot on the platform and push back as far as you can.
- Hold for a second then slowly lower your leg back down. Again, don’t allow the plates to stack in order to keep tension within the glutes.
You will really feel a burn in your leg as you hold onto that tension. Don’t let it go and finish the set!
- Keep your head down through-out the movement in order to keep your neck in line with your spine.
- Switch legs immediately and repeat on the other leg.
Exercise 5 | Step up | 3 Sets | 15-20 reps each leg
- Stand behind a bench keeping your shoulders relaxed and back straight.
- Place your right leg onto the bench then use it to pull your body up to a standing, upright position.
- Squeeze your glutes at the top of the movement whilst keeping your left leg slightly raised and out in front of you.
- Slowly lower yourself back down to your starting position softly.
- Move into the next step staying with the same leg. Once complete immediately change and complete on the other leg.
This exercise can be made more difficult by adding a pair of dumbbells into the mix! Hold them down at your sides and really feel that burn at the end of your set!
So there you have it! A full Glutes workout specifically tailored to get you ladies some beautiful back-sides!
All these exercises will help build the lean muscle mass that ultimately gives the glutes a nice, round shape; providing you train hard and pick a weight that challenges your body!
The buttocks are compromised with muscle that is overlaid with body fat. It’s impossible to get a wide bum from weight training alone as muscles don’t grow sideways! Those muffin tops you’re worried that you might make worse are body fat! To build the perfect derrière requires you to eat a clean, healthy diet and include weight training in to your daily routine!
Oh! one last thing! Try to finish your workout with some good stretches to increase your flexibility. This is really important to ensure you stimulate muscles the best you can by working through a full range of motion. If you can’t go low and deep, how will you make your glutes work enough to sculpt them?
Let me know how you get on!
Train Mean & Eat Clean,
Womens Fitness – Rayner Jordan