My Rant About The Glute Workouts Found Online

There is so much bad information online about getting a bigger butt. 

I see so many websites prescribing lots of stairmaster work and up hill treadmill walking or running.  Let me tell you this, if a BIGGER butt is what you are after then do NOT use the stairmaster or treadmill.  These can do ok to tone your gluteal region but they will not give you the bigger booty you are looking for. 

Think about it.  Does long distance running give a person bigger, more powerful legs? 

No, it doesn’t. It’s a completely different adaptation.  Remember that your body always seeks to adapt to the demands placed on it.  If you do endurance work for those muscles, you will get endurance results.  Endurance training is not the best way to build muscle mass. 

In order to build a bigger buttt you will have to do glute exercises in a rep range that stimulates maximum muscle growth. This means lots of squats, lunges, weighted glute bridges, and good mornings.

Another problem I see online is the prescription of exercises to build a bigger butt that are nothing more than glute activation exercises.  I am a huge believer in glute activation exercises, but they belong in the warm up, not as the main workout. 

Why do so many people online tell you that these are the best ways to get bigger buttocks?

Because many of them are nothing more than internet marketers passing around the same old bad information. 

Don’t get me wrong.  There are lots of knowledgeable people on the web giving away great information, but I have found that there are far more people that don’t really know what they are talking about. 

What you have to do is find someone online who knows what they are talking about and listen to them.  Don’t surf the web trying to find as much info as you can because there will be bad information in there that will have you wasting your time. 

My Best Tip to Build Bigger Buttocks

If you want to build bigger buttocks there is one thing that absolutely must be done.  There are so many sites and exercise plans out there about building up your backside but they all seem to leave this out.

It’s called glute activation.  The truth is that a lot of people have trouble contracting their glutes. If your glutes aren’t performing the necessary actions in the performance of a particular exercise, what good does it do to perform that exercise? 

For example, take the squat which is arguably the best butt builder out there.  The glutes should play a major role in performing the squat.  If you are quad dominant though, meaning that your quadriceps do most of the work, then doing squats to build your butt will have little effect on the development of your glute muscles.  It will do a great job of developing your quads, but will put little stress on your glute muscles. 

They key to fixing this is to include glute activation exercises into your warmup. Here are a few you can try:

1. Glute Bridges

2. Prone Hip Extensions

3. Bird Dogs

All three of these are good glute activation exercises.  I suggest rotating these in your workouts.  Pick one for each workout and perform a couple of sets of ten making sure to really squeeze the glutes at the top of each movement.  If you would like some more tips about building your butt then check out this article:

Bigger Buttocks

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