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4 Most Effective Trainer-Recommended Glute Exercises

October 27, 2021 2 min read

4 Most Effective Trainer-Recommended Glute Exercises

When you know how to workout, how to eat and what exercise to do for each of the muscle groups - the results start speaking for themselves. If you want to build a stronger butt, you'll want to do exercises and activities that target your glutes.

Just to clarify - the "glutes" are actually three different muscles: the gluteus maximus (the largest muscle), the gluteus medius, and the gluteus minimus. Although you can’t change the shape of your glutes, these 4 exercises are going to make them firmer, stronger and equally develop all 3 parts of your glutes:

#1. ROMANIAN DEADLIFTS

4 SETS | 12-15 REPS

⭐️Romanian deadlift works your posterior chain, which includes your lower back, glutes, and hamstrings. This move also involves core engagement, so you'll build strength and stability there too.



#2. BARBELL HIP THRUSTS

4 SETS | 12-15 REPS

⭐️First of all, the hip thrust uses the gluteus maximus, gluteus medius, the quadriceps, and the hamstrings. As a bonus, hip thrusts also involve the entire core, including the muscles referred to as “stabilizer” muscles that help us keep our balance and keep our spine stable.

 

#3. SQUATS

4 SETS | 12-15 REPS

⭐️Squats are some of the most effective lifts to add to your workout routine. They’re a complex movement that can really show off your strength, are applicable to functional everyday tasks, and are an important part of any leg day. Squats are one of the few exercises that work all of these muscle groups: glutes, hamstrings, quadriceps, adductors, calves and core!

 

#4. WEIGHTED DB LUNGES

5 SETS | 12-15 REPS (EACH LEG)

⭐️Here’s how you truly put your endurance, strength and mobility to a test. This legendary exercise is a part of nearly every professional athlete’s routine. Targeting Rectus Femoris, Vastus Lateralis, Soleus, Gluteus Maximus, Vastus medialis, Soleus and adductor magnus - this is your ‘all-in-one’ lower body exercise.



HOW DO I GROW A BIGGER BUTT FASTER?


The truth is - there’s no easy way or shortcut to sculpting that perfect peach, but there’s a few things you can do to maximize your growth and development. Providing your body with the proper nutrition during and after the workout would be the most crucial step. Nitric Oxide formulas that allow more oxygen into your muscles and enhance blood flow is a good start.

Why’s that? - Because when you provide oxygen, Aminos & Vitamins and increase the blood flow to those muscles - you’re creating the perfect environment for more pumps, more intensity and better muscle contraction - the complete trifecta for a successful workout.

Athletes:
Chloe Strebel(@Chloelamar1)- BLS for CPR / WITS Certified Personal Trainer

Crystal Robinson(@Crystvlr)