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Top Effective Exercises To Grow And Strengthen Your Glutes

Since we are living in a digital world, where there are a number of platforms, such as Facebook, Instagram, and many others where people are constantly posting pictures of themselves, it seems like lately, the most popular images are the ones where a person “highlights” their round bum.

It’s obvious that this body part attracts huge attention, especially with the Hollywood celebrities like Kim Kardashian and Beyonce who are constantly reminding us how essential it is to have a big, round bum.

So if you’ve noticed this as well, yet you are tempted to start working on it, then the only thing you can do for the time being, is to check out the tips we put together that will surely enhance this body part.

Helpful Tips To Have Better Glutes

Prioritise Progressive Overload

Bear in mind that you won’t notice any huge difference when it comes to your glutes if you’re continuously utilising the same kettlebell, each time you are exercising to get better buttocks. One of the things that many women overlook when they want to grow their behind is progressive overload.

What does this represent? It can be defined as a strength-training concept that wants to remind you that if you want to accomplish great results, you must increase the amount of opposition you expose the muscles to. 

Furthermore, this means that you’re supposed to constantly up the weights and reps during training in order to continuously challenge the muscles. In other words, women who have great glutes are definitely the strongest.

Welcome Heavy Weights

There are some people (mostly amateurs) who think that cardio is going to help them strengthen their glutes. Well, that’s far from the truth. In fact, if you’re currently on a diet, and doing cardio, it is highly likely you will make some levels of muscle wastage.

So, if you want your behind to get bigger, then you should focus on lifting very heavyweights. Those who are using lighter weights are practically not doing anything in particular to get bigger glutes.

The Barbell Squat

Now, here’s something that’s perfect for everybody, from newbies to those who have been training for many, many years. Furthermore, this is an exercise that will help you gain strength, that focuses on your quads and that can definitely grow your buttocks. If you’re just getting started with this, then this should be central to the weight lifting routine.

On the other hand, if you’ve been a fitness guru for quite some time, then you should do the barbell squats on a regular basis if you want to see a huge difference. Still, at the end of the day, it all depends on your preferences and needs.

Perfect The Posterior Pelvic Tilt

When you’re exercising in order to strengthen and grow your behind, you should be able to feel some sort of “burning”. Now, if that doesn’t happen, then you should get yourself familiar with a great concept, so-called the posterior pelvic tilt, and apply it during your workout sessions.

What does the posterior pelvic represent? Many trainers define it as the end-range glute contraction. Those who have been practising this before, suggest ending any gluteus maximus exercise precisely with the posterior pelvic tilt.

Additionally, this will definitely maximise the glute gains, and at the same time, make sure that your back is safe. How to best do this exercise? Below, we’ll provide you with some suggestions:

  • When you lie on the back, you should focus on flattening your back into the ground. Namely, you’ll have to contract the glutes and lower abdominals and tuck your buttocks under.
  • Now, as you are lying flat on your back with your feet on the ground, just imagine having a glass of water on the pelvic bone. So in order to accomplish a posterior pelvic tilt, you should try spilling the water onto your stomach.

Hip Thrust 

This is a perfect exercise for everybody who wants to have a bigger, stronger butt because it makes it work against gravity. Now if you wish to activate the side glutes, even more, you can always employ the resistance band around the knees.

So what’s next? Support the upper back on the bench, bed, or couch so that the lower part of the shoulder blades is placed on the edge of the surface. Drag the feet towards you so they can be placed below the knees.

As you can see, there are so many different things that you can do to strengthen and grow your glutes. That’s why you should go through this article, assess everything that’s been written and pick the best exercise for you.