Having a giant booty has at all times been considered one of the holy grails within the gym. It helps accentuate the curves of a lady and screams power on a person. The issue is ceaselessly that the term “booty workout” can invoke images of bands and ankle weights, as many plans offer. Well, your booty is the strongest muscle within the human body and desires big exercises to supply big results.
Our booty constructing workout plan is a no-joke training program to construct strength and placed on kilos of muscle to assist fill out your pants and improve your performance.
Muscles In The Booty
The booty, more technically generally known as the glutes, is a set of three different muscle groups on the posterior of the hips. Together, they work to increase the hips and manipulate the thigh. As mentioned, it’s essentially the most powerful muscle within the human body and plays a pivotal role in sprinting, squats, deadlifts, and looking out good in a swimsuit.
Here’s a breakdown of your 3 booty muscles.
Gluteus Maximus
- Origin: Gluteal surface of the ilium, lumbar fascia, sacrum, and sacrotuberous ligament
- Insertion: Gluteal tuberosity of the femur and iliotibial tract
The gluteus maximus is a strong, large muscle and essentially the most outstanding of the three gluteal muscles. It is the strongest and plays a vital role in nearly all of performance movements. While it originates centrally from the pelvis and lower back, it extends laterally and downward, passing beneath the gluteus medius and attaching to the femur.
This positioning allows the gluteus maximus to serve multiple functions, including;
- Hip extension
- External rotation
- Thigh abduction.
Performance-wise, it’s accountable for movements akin to running, climbing stairs, and rising from a seated position. It also helps to stabilize the pelvis during various movements, contributing to lower body strength and stability.
Strengthening the gluteus maximus is (ought to be) a key focus in your training because of its role in athletic performance, overall health, and functional movement.
Gluteus Medius
- Origin: Gluteal surface of the ilium, situated beneath the gluteus maximus
- Insertion: Greater trochanter of the femur
The gluteus medius is the second largest of the gluteal muscles, situated on the outer surface of the pelvis. Although smaller than the gluteus maximus, it stabilizes the hip and pelvis, particularly during walking, running, and lateral movements.
Unlike the gluteus maximus, which extends all the way down to the femur, the medius stays totally on the pelvis. This places it able to be primarily accountable for hip abduction (lifting the leg out to the side) and internal rotation. Further, the gluteus medius is accountable for stabilizing the hips and body while standing on one leg or walking. With out a strong gluteus medius, your hips would sag each time you took a step.
Strengthening exercises targeting the gluteus medius may also help prevent injuries by improving balance and reducing the chance of hip and knee problems. These exercises are single-leg movements akin to single RDL, single-leg sit-to-stand, and pistol squats.
From an aesthetic perspective, the gluteus medius is important for shaping the contours of the hips and making a desirable silhouette. For a lot of individuals, especially women, developing this muscle can enhance the looks of the lateral pelvis, contributing to a rounded hip look.
Gluteus Minimus
- Origin: Gluteal surface of the ilium, situated beneath the gluteus maximus
- Insertion:Greater trochanter of the femur
Because the name implies, the gluteus minimus is the smallest of the three gluteal muscles. It shares the identical origins and insertions because the gluteus medius, which also gives it an identical function in assisting in hip abduction and internal rotation.
Despite its smaller size, the gluteus minimus still plays a vital role in stabilizing the hip joint and maintaining proper pelvic alignment during movement. Strengthening this muscle can improve overall hip function and contribute to raised athletic performance.
Exercises targeting the gluteus minimus are useful for aesthetics, injury prevention, and rehabilitation, as they assist support the encircling musculature and ensure balanced hip mechanics.
The Best Booty Exercises
Let’s get to it! We’ll go over one of the best booty exercises to construct your backside using the booty constructing workout plan below. At the identical time, we’ll also explain this system when needed, akin to when supersetting exercises.
To your warm-up, get on the stair climber and climb some flights. Climbing stairs requires a hip extension to propel the whole body up a step or two, making it the proper exercise for warm-ups.
In case your glutes are a priority, use the stair climber every warm-up. It is also your exercise of selection in your cardio work.
1. Barbell Hip Thrust
Your primary booty exercise, certainly, goes to be the barbell hip thrust. That is the exercise you select for those who can only pick one, and it should mainly at all times be in your rotation if constructing your bum is a priority. The truth is, some studies have shown that solely adding the barbell hip thrust to the ladies’s training program caused a big difference within the thickness of the glutes!¹
The barbell hip thrust is exclusive from every other exercise as it is the only exercise that places the load directly on the joint! Through the barbell hip thrust, the barbell is placed within the crease of the hips and is propelled upwards because of hip extension by the use of the glutes, specifically the gluteus medius.
2. Bulgarian Split Squat
The Bulgarian split squat is one other improbable booty builder. One reason is the deep stretch within the glutes because the body descends. Readers of SET FOR SET could have heard us discuss a phenomenon generally known as “stretch-mediated hypertrophy.”²
This simply signifies that a loaded and contracted muscle, while in a greater stretch, sees more muscle growth. When performing the Bulgarian split squat, descending all of the strategy to the ground causes an important stretch within the booty, which implies awesome growth.
If you perform these, be certain your front leg is ready up properly so it’s vertical at the underside of the movement. To focus on the glutes to a better degree, as you descend, take into consideration pushing your hips back as you go down. As you ascend, your glutes could have to tug your body forward, which implies more booty activation!
3. Single-Leg Deadlift
As we mentioned above, the gluteus medius fires on overdrive during single-leg exercises, because it must contract to keep up balance and forestall the body from falling over. With the single-leg deadlift, you get the unilateral aspect and utilize hip extension.
So far as a loading mechanism, you are free to make use of a barbell, dumbbell, or kettlebell. Some people find dumbbells or kettlebells easier to perform, but it surely’s as much as you. We like performing these within the 6-8 rep range, using a slower tempo and really concentrating on getting the deepest stretch possible with good form.
4. Romanian Deadlifts
At the identical time, you’ll be able to rotate bilateral Romanian deadlifts in. These allow more weight, meaning greater strength gains.
When you’re advanced, you’ll be able to swap in deficit Romanian deadlifts. These are the identical movements, but you should stand on an elevated surface as you perform them. This increases the stretch and ROM, which have been shown to extend glute activation in studies.³
Using each the single-leg and bilateral versions will increase variety and increase adaptations.
5. Cable Hip Abduction
Hip abduction and kickbacks (the following exercise) are unilateral exercises that isolate the glutes. Each could be performed with a cable machine and ankle attachment, making them super easy to superset.
Hip abduction is performed by extending the leg out laterally. Attach the cable and let it pull your leg so it crosses your other leg barely to get maximum range of motion. Use a weight that permits 8-12 reps. It will really goal the gluteus medius.
6. Kickbacks
You may then perform kickbacks directly after. Kickbacks essentially involve hyper-extension by pulling your leg back behind your hips. Use lightweight so you’ll be able to take your leg back so far as possible in a controlled motion.
7. Clamshells
Your last exercise might be one other super set using clamshells and goblet-banded squats. Each movements use hip abduction, meaning your glutes might be on fire with this finisher.
You may first use clamshells to isolate the gluteus medius by performing a set until 80-90% failure, ideally within the 8-12 rep range.
8. Goblet Banded Squats
When accomplished with the clamshells, you will get up with the band around your hips and perform banded goblet squats. Through the goblet squat, your gluteus medius might be firing to maintain your legs from caving in while the gluteus maximus is working to increase your hips.
Research on pre-exhausting a muscle is not exactly clear on the advantages or if there may be one. We know some research shows it may possibly contribute to more hypertrophy, but this might simply be because of increased volume.⁴ But hey, growth is growth!
Nonetheless, this could theoretically improve the glutes’ workout as they’ll already be exhausted from the clamshells, not to say that this might be at the top of your booty workout!
Regardless, your goal on these is to burn out, so use a weight that permits a minimum of 8-10 reps and go until you’ll be able to’t anymore (or your form breaks).
Booty Constructing Workout Plan
Before jumping into the workout you must complete a dynamic warmup plus 5 minutes on the stairclimber.
| EXERCISE | SETS | REPS |
| Stairclimber | 1 | 5 mins |
| Barbell Hip Thrust | 3/1 | 6/6+Drop sets |
| Bulgarian Split Squat | 3 | 8-10/leg |
| Single Romanian Deadlift | 3 | 6-8/leg |
| Cable Hip Abduction x Kickbacks | 3 | 8-12/exercise |
| Clam Shells x Band Goblet Squat | 3 | RPE8-9 +failure |
| Stairclimber | 1 | 5 mins |
You may perform 2-3 drop sets in your last set for the barbell hip thrust. When you feel good, you’ll be able to follow an identical scheme in your other exercises, but you would be good with just 1-2.
We also put an optional burnout session at the top. Get on the stair climber again and climb as high as possible in 5:00. To feel a burn, skip every other step.
That is loads of volume, but now we have found that the majority people’s booty can handle it. Of all of your muscles, the booty seems to handle high volume pretty much. Nonetheless, you already know your body, so you’ll be able to make adjustments where vital.
Nutrition For A Larger Booty!
We have created an awesome program to construct your glutes. Nonetheless, one of the best booty workout on this planet can only achieve this much for those who don’t eat to reap the advantages. Subsequently, for those who want your booty to grow, you should pair this workout with a correct food plan.
Per calories, aim for a 300-500 caloric surplus; it will give your body the additional energy it needs to construct latest muscle. When it comes to your macros, listed below are some basic guidelines;
- Protein: 1.6-2.2 g/kg
- Fat: 30-40% of your total calories
- Carbs: Fill in the remainder.
Advantages Of Constructing Your Booty
You do not need a reason, but we will provide you with some! Listed here are the highest reasons it is advisable include booty-specific training.
1. Aesthetics
Probably the most obvious reason someone looks for a booty workout is for aesthetic purposes, and there is nothing incorrect with that! Everyone desires to look good; for many individuals, the glutes could make or break a body. This doesn’t suggest everyone needs “more junk within the trunk,” but having an outlined set of glutes looks good on everyone.
The most effective strategy to construct your booty and accentuate your look is to pay attention specifically on the glutes with a correct program.
2. Higher Performance
After training your glutes, your backside will turn heads. At the identical time, the improvements in your lifts may even turn heads! Let’s not forget the glutes are essentially the most powerful muscle within the human body and are your powerhouse. They’re involved in almost every major movement pattern and can assist you lift more, run faster, and jump higher.
Increasing the strength of the glutes has been repeatedly shown to enhance a wide range of athletic skills, akin to sprinting, jumping, squats, deadlifts…almost all the pieces! You just cannot excel in sports or lifting with a weak, small pair of glutes.
3. Stronger Body
Stronger glutes mean a stronger and healthier body. Your booty is the muscle that connects the upper body to the lower body and is the first foundation for the legs. Take into consideration living in a stilt house on the ocean. Those stilts are directly accountable for the security of that house; there is no such thing as a other way around it. We will make the identical comparison to the glutes.
We already talked about how strong glutes improve performance. Nonetheless, even for those who don’t care about performance, you most likely care about health and living pain-free! Weak glutes are just like the weak foundation of a house within the ocean. You’ll experience issues eventually as other muscles and joints are forced to compensate for a lacking booty. Things like back pain, hip pain, and knee pain. The truth is, it’s even been suggested that some neck pain could originate from weak glutes!
In other words, your stabilization and performance are based in your glutes.
Wrap Up
The benefit of this booty-building workout plan is that it’s still going to train your entire lower body. We simply used glute-centric exercises and various methods to focus on the glutes, but your quads and hamstrings will still get hit. This implies for those who really need to grow your glutes, this might simply be used as your lower body workout for 8-12 weeks or so. Or, you might also simply add a back squat to round out a lower body training program.
Try our full collection of glute workouts!
References
- Witalo Kassiano, et al. “Addition of the Barbell Hip Thrust Elicits Greater Increases in Gluteus Maximus Muscle Thickness in Untrained Young Women.” International Journal of Strength and Conditioning, vol. 4, no. 1, 6 Sept. 2024, journal.iusca.org/index.php/Journal/article/view/284, https://doi.org/10.47206/ijsc.v4i1.284. Accessed 7 Oct. 2024.
- Warneke, Konstantin, et al. “Physiology of Stretch-Mediated Hypertrophy and Strength Increases: A Narrative Review.” Sports Medicine (Auckland, N.Z.), 9 Aug. 2023, pubmed.ncbi.nlm.nih.gov/37556026/, https://doi.org/10.1007/s40279-023-01898-x.
- Coratella, Giuseppe, et al. “An Electromyographic Evaluation of Romanian, Step-Romanian, and Stiff-Leg Deadlift: Implication for Resistance Training.” International Journal of Environmental Research and Public Health, vol. 19, no. 3, 8 Feb. 2022, p. 1903, https://doi.org/10.3390/ijerph19031903.
- Ribeiro, Alex S., et al. “Potential Role of Pre-Exhaustion Training in Maximizing Muscle Hypertrophy: A Review of the Literature.” Strength & Conditioning Journal, vol. 41, no. 1, 2019, pp. 75–80, journals.lww.com/nsca-scj/Abstract/2019/02000/Potential_Role_of_Pre_Exhaustion_Training_in.7.aspx, https://doi.org/10.1519/SSC.0000000000000418.
