PrintHave a question about your routine or anything fitness-related? Send it Raphael’s way at askraphael@ediets.com.
Raphael,
I really like the article about getting a smaller/tighter butt, but I would like to know how to tighten and lift my glutes.
In other words, how can I BUILD my butt? Please recommend some exercises. Thank you very much! — TT
TT,
One of the things I’ve always told my clients is that after working with me, they’ll be able to lie on the floor face down and I’ll be able to bounce a dime off their rear ends! Yes, I have that much confidence that I can help anyone get a better-looking butt. However, like all good things, it does take work.
You didn’t mention if you have any injuries or limitations, so I’m providing one of my all-time favorite routines that’s very challenging. If you perform this routine correctly and with the proper consistency and intensity, you’ll get the results you seek.
Before I provide the workout, I need to point out that nutrition is a key component to your success. It’s not possible to build a great-looking butt if your body fat is excessive or if you aren’t eating nutritious foods in the proper amounts. That being said, your thought process to get great glutes should begin with your nutrition working for you and not against you.
Incorporate the following workout into your current program, but place it at the start of the workout. In other words, if you normally begin your strength training routine with chest exercises or back exercises, simply place them after this routine. Or even better, work the lower body on its own day.
I will provide descriptions for each exercise and if you’re an eDiets member, you can view the exercise animations on the site.
One of the interesting things about the glutes is that it is difficult to isolate. Other muscle groups such as the quadriceps and hamstrings will come into play when working your glutes, but that’s actually a good thing because it will create more balance and symmetry to your body. After all, great glutes should be accompanied by great quadriceps and hamstrings.
The intensity in the workout is high, so take your time getting used to it and go at your own pace. If you need to begin with fewer sets, please do so. Within this workout, I manipulate time between sets as well as incorporate super sets!
GLADIATOR GLUTE WORKOUT
1A. SQUATS: The barbell squat is one of the best lower body exercises on the planet. It works just about the entire lower body. However, leg positioning can assist in better isolating the glutes. If you position your feet about 1-2 inches past shoulder width and squat to a parallel position, you’ll really feel those glutes being worked. However, you have to go to the parallel position for maximum effectiveness.
Make sure to stand tall with feet shoulder-width apart with a slight bend in the knees. Place a barbell on your upper back. Be sure it’s not resting on your neck. Slowly begin to lower your body by bending from your hips and knees, stopping when your thighs are parallel with the floor.
Contracting the quadriceps muscles, return to the starting position, stopping just short of your knees fully extending. Don’t let your knees ride over your toes (you should be able to see your feet at all times). Think about sitting back in a chair as you are lowering down. Push off with your heels as you return to the starting position.
Be sure to practice this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries. Then when performing the movement with weight, please use a spotter to assist you.
Perform 12 reps to muscular failure (you can’t get a 13th rep), then go directly to the next exercise with no rest.
1B. STATIONARY LUNGES: Stand straight with your feet together. Hold a dumbbell in each hand with your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor.
Bring the left leg back in line with the right leg. The step should be long enough so that your left leg is nearly straight. Return to the starting position and perform the same movement with the opposite leg. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement. Also, your knee should not pass your foot.
Perform 10 challenging reps on each leg. Rest 90 seconds and then perform 1A and 1B two more times with the same 90-second rest between supersets.
After completing three supersets above, perform the following:
2. ANGLED/INVERTED LEG PRESS: Place your feet 2 inches higher than you normally would on the leg press machine in order to place more overload on the gluteus and hamstrings. Your feet can be positioned at shoulder width or just little wider. Make sure you lower the weight just a tad below 90 degrees, but no more. We can’t forget that we need to protect the lower back.
Perform four sets of 8-12 reps on the leg press and take no more than 60 seconds between sets. Make sure your legs are high enough on the platform so you can really feel your glutes on the negative part of the movement.
Perform the above routine every 4-5 days for three weeks. If you don’t feel your glutes the next day after performing this routine, then something is seriously wrong!
Also, if you’re a beginner or novice, then reduce the sets to just one or two per exercise and do not perform the superset. Instead perform them as straight sets. You’ll need to build to the volume and intensity safely.
Remember to warm up before your workouts, cool down and then stretch. Good luck!
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