Gluteus MAXimus: Build Your Posterior Powerhouse

It’s all the rage, and everyone wants one – a strong, round butt. However, it’s not an accessory you can just pick up at your local boutique. Obtaining a mountainous posterior takes adherence and time to build thus making it a symbol of your dedication to fitness.

If you want to command attention with your dairy aire, here are the exercises you need to add to your routine to build it.

Glutes – Your Body’s Powerhouse

The gluteal muscles are the most powerful, largest muscle group in the human body. This triad of muscles, the gluteus maximus, medius, and minimus, are responsible for hip and thigh movement. When you build your glutes, not only will you have a nice looking posterior, you also get these added benefits:

• Perform like an athlete - Strong glutes improve agility, speed, jumping, and technical movements.
• Alleviate back pain – Well-developed glutes stabilize the pelvis and bear the brunt of your daily movement which takes a tremendous amount of pressure off your back.
• Reduce knee injury – There is a correlation between strong glutes and a reduction in knee injuries.
• Create A Smooth Gluteal Sulcus or Gluteal Fold – The gluteal fold is the horizontal line where the buttock ends and the upper thigh begins. The goal is to create a seamless curve from the top of the glutes to the thigh so that your backside looks like a “D.” If your butt sits on your upper thigh and you could hold your pen in the crevice or fold, you need to keep working.

Sprints

Have you ever stopped to admire the physiques of sprinters? They all have one thing in common. They have what Sir Mix-a-Lot calls “a motor in the back of their Hondas.” In other words, their glutes are exceptionally developed, so much so that you could probably set your drink on it.

Their gluteal development is a direct result of their sport – sprinting.

Bret Contreras, The Glute Guy, says,

“A sprint activates 234 percent more mean gluteus maximus muscle than a vertical jump.”

That speaks volumes as to why sprinters have such powerful posteriors.

Sprinting builds muscle evenly across your legs, thighs, and rump instead of just adding muscle mass in one general area like performing isolated exercises does.

Take your workout to your local high school track two to three times per week. Try this:

Beginners:

15-20 minute workout

• Jog a lap to warm up 
• Sprint one straight-away
• Walk the curve
• Jog the second straight-away
• Walk the curve
• Repeat for 15-20 minutes

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Advanced:

20 minute workout

• Jog a lap to warm up 
• Sprint one straight-away
• Walk the curve
• Sprint the second straight-away
• Walk the curve
• Repeat for 15-20 minutes

When you are sprinting, you need to give it all you’ve got!

Please note that there is a proper form for sprinting. Look in the “links” section at the end of this article for a video on proper sprint form.

Sled Work

Pushing and pulling a sled is daunting work, but it’s effective for building glutes.

• Pushing it – With or without added weight, you will work your glutes and get your heart rate screaming if you’re pushing a sled. The lower your stance is on the sled, the more glute activation you’ll get, so try to get low. 
• Pulling it – You can pull a sled while walking backwards, forwards, or sideways to work different parts of the leg, but pulling it while walking backwards really works your backside, both your glutes and hamstrings.

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My Favorite Sled Circuit

In my gym, there is a clear straightaway in front of a row of treadmills. For my circuit I get a tire to flip, a sled to push, and I secure a treadmill. Here’s the routine:

• Walk on the treadmill at a steep incline at a 4.0 speed for 5 minutes squeezing my glutes with every step
• Go to the straightaway. Flip the tire down the straightaway and back.
• Push the sled at a sprint down the straightaway, and pull it, walking backwards, back to starting position. I usually add a 35 or 45 lb plate to the front of the sled.
• Repeat for three rounds

Another key benefit from this circuit is that you won’t need any additional cardio for the day! After you try it, leave some comments on this article about how it went!