Well, look… Actually, you can’t.
Unlike losing a guy, building a better booty will take you a little more than 10 days. The Booty consists of a group of three muscles known as The Gluteal Group: The gluteus maximus, gluteus medius and gluteus minimus. Each muscle requires your attention with specific exercises or movements in order to stimulate growth, strengthen and stabilise the gluteal muscle group.
A lot of people don’t understand the importance of having strong Gluteal muscles. Not only are they aesthetically pleasing (for both parties), they are one of the key contributors to an improved posture/alignment and enhanced stability. Also, they are the driving force behind (pardon the pun) an increase in strength, power and speed.
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So, with that information here are the top six exercises to activate and strengthen the gluteal group (booty):
Top 3 Gluteus medius and minimus exercises:
1. Side lying hip adduction
A simple and easy exercise to start using which effectively isolates and recruits the Glute Medius and Minimus.
Lie on your side with your feet on top of each other. Knees straight, tightened abdominal muscles and lift the top leg as high as possible without rotating your hips and while maintaining pelvic stability. Then lower your leg back down.
Repeat 3 sets x 12 reps.
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2. Lateral band walk (crab walks)
This can be a funny looking exercises to some, but in my opinion, when done correctly this is one of the best ways to improve hip stability and strengthen the Gluteus Medius. It’s a perfect activation exercise to add into your warm up routine.
You will need to choose a band with the right resistance. The thicker and wider the band the more resistance it has, so start with the smallest band you can find. Loop and step into the band with both feet and place just above your ankles. Your feet should be just outside shoulder width so the band is tight, but not stretched.
Bend your knees slightly and drop down into a quarter squat position in order to activate the gluteus medius. Toes pointing forward and body weight even distributed. While maintaining this position (as pictured) take a lateral step with your right foot followed by your left foot and keep resistance on the band the whole time.
3 sets x 12 reps each side.
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3. Single leg squat (beginner variation)
The single leg squat is the most difficult of the three. The level of Gluteus medius recruitment and activation here does depend a lot on the technique and execution of the exercise. However, if your knees are in good shape and want a challenge, try this:
Find a bench or box where you can be in a seated position. Elevate one leg and set your footing in order to stand up using one leg (I find extended your arms out straight will help with balance and to maintain the correct body height) Lean forward to position your body weight onto the working leg/foot, push your heel into the ground, stand up tall extended your hips through and squeezing your gluteus.
To sit back down, simply reverse the steps and keeping control of your body as you lower into the seat.
3 sets x 5 reps each side.
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Top 3 Gluteus Maximus exercises:
1. Barbell Hip Thrust:
It looks simple but, WOW! Does this work them Glute muscles!? In my opinion, a variation of this exercise should always be included in your program regardless of whether you’re a beginner trainer or an elite athlete. The combined isolation of the Glutes and hamstrings is superior to any other exercise.
You want to start by wedging your upper back onto the bench so your scapulae are just above the edge of the bench. A medium to wide stance is required with your feet relatively straight and pushing through your heels. Get your gym partner to pass you the barbell and rest it just above your pubic bone (ensure you have a barbell mat or towel wrapped around the middle of the bar for extra comfort).
Tilt your pelvis and squeeze your abdominal muscles to minimise the use of your lower back. Maintaining this pelvic tilt push your hips up, driving your heels down and pushing your glutes upward to gain maximum hip extension. Hold the squeeze while fully extended for 1 to 3 seconds and then, with control, return to the starting position.
3 sets x 12 – 15 reps
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2. The Goblet Squat
This is the perfect exercise for a beginner to work on correcting squat technique, depth of their squat, activating glutes and improving hip mobility.
The position of the load forces you to tighten up your core and remain in a stabilised position with your heels flat on the ground. The goblet squat is also a great tool for teaching upper-back awareness during a squat. Bracing with your arms and fighting against that forward-collapse movement will eventually teach us to brace and tighten the upper back when moving on to the barbell squat!
First, choose a dumbbell or kettle bell. Hold with two hands and brace your arms against your body. While keeping your feet flat on the ground and upper back tight, take a deep breat, bend at the knees and sit down, creating space as you go by pushing your knees out (which will help track the toes). Basically, you are trying to sit your hips into space between your feet. Once in the squat positon, try to push your elbows against
your knees, and pull your chest up and forward to help flatten out your spine. Exhale and drive up through your heels.
3 sets x 12 – 15 reps
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3. Dumb bell Lunges
The Dumb bell lunge is great single leg functional exercise which helps to benefit everyday movements such as walking and running. It places more emphasis on one side of the body during the movement which helps to isolate and target the muscle groups on that side (quads, Glutes, hamstrings and calves) and also improve imbalances you might have.
Using single leg and unilateral exercises like lunges have a big impact on the improvement of our bilateral leg exercises such as the squat and deadlift.
To perform a dumb bell lunge, hold the dumb bells by your side standing with your feet together. Step far forward with one foot landing on your heel. Bend your knees and lower your hips until your back knee almost touches the floor.
Keeping your front knee pointing forward and tracking your toes. Drive through your front heel and push off to return to the starting position. Maintain a tall and tight upper back during the whole movement.
3 sets x 15 reps each side
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