In many contexts, Sir Mix-a-Lot probably wouldn’t be considered “ahead of his time,” but in 2019 when glutes reign supreme, well, we like big butts and we cannot lie. But why do we like them so much? Why are they so important? And just how do you grow your glutes?
That’s a huge group of muscles you’ve got back there and they are constantly being put to work. From the simplest day-to-day activities to just about anything you can think of in the gym — deadlifts, kettlebell swings, squats, running, jumping, you name it — we use our glutes.
So, if you want to grow your glutes, build your booty, or perfect your peach, look no further. Here are five sure-fire ways to get the maximus out of your gluteus. No ifs (just butts).
How to Grow Your Glutes: 5 Simple But Effective Exercises
1. Banded Stuff (Monster Walks and Donkey Kicks)
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Adding resistance bands will see some of the most straightforward movements set your glutes on fire. Athletes will be familiar with monster walks as a warm-up favorite.
Stand on the band with both feet, pull it up so it’s around either your ankles or above/below your knees, and start walking in wide strides to keep tension on the band. Move forward for around 15-20 steps, then do the same going backward. You can also go side to side. (Shop mini resistance bands with TWL.)
We have Pilates to thank for the deep burning donkey kick. Start on the ground on all fours with a large resistance band underneath you, held tightly in each hand. Then loop the band under the arch of one of your feet and kick back in a swinging motion, so your knee stays bent at 90 degrees, but the sole of your foot pushes up toward the sky. Repeat around 10-15 reps each side.
2. Heavy Sled Push
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If your gym has a sled and a track, load that sucker up. Get some heavy plates on it and, with your hands about half-way down the poles and arms fully outstretched, drive your knees high, pushing on the balls of your feet.
There are countless sled exercises you can try to build your backside. Keep the weight light and aim to move quickly, for a total lung burner. Or go heavier and really focus on driving through your legs. (Need a new sled? We’ve got ’em!)
3. GHD (Glute-Ham Developer) Goodies
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It may look like a circa-1802 torture device — and after a few sets, we’ll be hard-pressed to convince you otherwise — but the GHD is a brilliant piece of equipment for, funnily enough, glutei development. Glute-hamstring raises (GHRs) and back extensions will both set your cheeks on fire.
A word of caution for GHRs: If you’ve never done these, you will very likely need to scale them, because they are no joke. Attack them Rx’d before you’re ready and you’ll feel like your hammies are going to snap off. Instead, start with just the negative (the part where you’re moving downward toward the ground).
Side note: You don’t even need to be moving to get something out of the GHD machine. Try these sorenson holds for a killer glute (and back… and hamstring…) buster.
4. Sumos (Squats and Deadlifts)
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Lots of people would probably opt for the humble squat as the number one to build a booty. We say go wide or go home. Get your feet as wide as comfortable without putting too much pressure on your hip flexors and point your toes outward. For the deadlifts, grab your barbell with a narrow grip and drive up, throwing your hips forward and squeezing your glutes.
For the sumo squats, weight and equipment are largely optional. However, it’s important that you keep your torso upright and sink low into the squat, squeezing your glutes as you come to full extension at the top.
5. Hip Thrusts
Nothing comes close to the hip thrust as the primo method for glute gains. You can lay on the floor or rest your shoulders on a box or bench; you can use a barbell, sandbag, resistance band — just about anything — to lay across your hips and make it more challenging.
Want to spice things up even more? Lift one leg in the air while you do them.
There are so many options for this exercise that it will never get boring. Just throw your hips to the sky and squeeze your glutes. Do this consistently and watch those babies grow.
Your glutes are vital to safely and effectively training in the gym. Learn how to better use them with these glute activation exercises.
