Whilst it’s often the primary goal for most female exercise enthusiasts to be the proud owner of a toned and shapely posterior, with more and more females finally recognising the benefits of resistance based training over aerobics, perhaps there has never been a time where the glute muscle has become quite so desirable. A quick glance over the instagram personal training and fitness world and it won’t be long before you’re met with a barrage of inspiring or aspiring belifies, and with the Rio Olympics just round the corner, women will soon be filled with glute envy once female athletes take to the track in their smalls.
So, if you are ready to except that spin classes and jogging through the park are not going to be the answer to the perfect posterior, then you might be curious as to what our Roar Fitness personal trainers think are the key exercises to sculpting an Olympic set of glutes. So, without further ado, here are some of our favourite exercises for optimal glute development.
Walking lunges are a phenomenal exercise for facilitating metabolic stress, which is great for fat loss and muscular development. It’s important to execute perfect form to begin so go with body weight to start. However, if you want to really build serious glutes you’ll need to go heavy eventually. Roar Fitness Director Sarah (pictured above) is using 25kg dumb bells here, for a total of 30 reps per set. Granted she is a x3 Olympic speed skater, but set the bar high ladies, after all that’s where you want your butt to be right?
Whilst there are a plethora of great squat variations, and many worth considering in the quest to build a better butt, if you where going to pick one then you have to go with the good old fashioned back squat. Now, if you want to get the most out of your glutes with this exercise then you’re going to have to full squat, none of these baby half reps. Start light and make sure you sit that butt as far down to the ground as you can before squeezing the weight back up. Try 4 sets of 10 reps, using a slow tempo of 4 seconds down and 2 seconds up to get you started.
Possibly the most popular glute exercise of recent time would be the barbell hip thrust. This has always proven to be the most useful of exercises in ensuring the glutes are fully activated. One quick glance at the EMG studies will confirm that the glutes are hard at work during the hip thrust, and if you keep the reps high to begin, between 20-30 reps per set, your buns should be absolutely on fire. Technique is vital in order to ensure the glutes are working and you don’t compromise your lower back. Our London personal training team spend the first 4-5 hip thrusting workouts using no more than an empty bar with their cleints to ensure proper technique before progressing the weights.
Reverse Hyper Extensions
Reverse hypers are a great way to build posterior change strength, conditioning the lower back whilst developing the glutes and hamstrings in the process. Aim for x3 sets of 15 reps on a controlled tempo to begin. Try a pause for 1-2 seconds at the top of the lift for extra glue activation.