ITS about glutes
Gone are the days of the early 2000s where women strived for the 00 jean size. We want gluuuutes here in our apple bottom jeans.
There are a lot of highlight posts out in the world of “the best exercise for *insert goal here” which truly is all a bunch of BS. There is no queen of exercises for any specific body part, BUT there are ways to combine different exercises and movement patterns in order to maximize your results.
SO what does that mean for the glutes specifically? We want to strengthen and build the glutes through the stretched position of the muscle, the shortened position, and through different planes of motions (AKA rotation or abduction). I’ll give you my personal favorites for each.
ROMANIAN DEADLIFTS - the stretch position. Keep a soft bend in your knees as you push your hips back as far as possible. This hinge position helps build the “under-butt” AKA the glute-hamstring tie-in.
BULGARIAN SPLIT SQUATS- the stretch position. Slight hinge at the waist, sinking down and back into your glute. The knee of the working leg should be at about a 90 degree angle. We love to hate these.
GLUTE FOCUSED BACK EXTENSION- the shortened position. Make sure the pad of the machine lands below your hips, to allow free movement of the hips to bend. Think drive the glutes into the pad (kind of like a glute bridge motion) to extend up into a neutral back position. This works the booty shelf.
HIP ABDUCTION- external rotation + frontal plane. Either the seated machine or using cables. This helps give the rounded look and is a real booty burner.
REMEMBER— if you want to build those glutes (or any muscle) you have to make sure you are eating ENOUGH to see that growth.
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