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!

Targeted Exercises For Athletic Glutes

A Workout Day Totally Devoted To The Booty

Spend one day each week focusing on the booty…and I mean using targeted exercises specifically for your glutes and hamstrings only (because you can’t leave out hammies when working on your posterior).

Now let’s build it. There are many ways you can strengthen, tone, and build your glutes. Videos for all exercises can be found in the “links” section at the end of this article.

A Glute Circuit With Jessica Steitler – Nationally Qualified NPC Bikini Athlete

Jessica Steitler, CPT, Nationally Qualified NPC Bikini competitor, and owner of The Lion’s Den shared a great circuit to help you get buns of steel that are truly stage-worthy. What’s great about her circuit is that you only need a chair to bust your buns. Seems like a chair would be counterproductive, but not the way she uses it.

Chair Circuit:

Sit in a sturdy folding chair. Place your feet out to the sides of the chair so that if you stood up, you would be in a plie squat position. Explode into the air in the plie position. Land softly and place your feet together in front of you, knees together. Explode into the air from that position.  Repeat 3 rounds of 10.

Next:

From a sitting position, knees together, stand up balancing on one foot. Kick the other foot out to the side, which is called a side kick. Squeeze from the side of your hip/glute. Return to sitting position. Do 10 reps on one side, then switch to the other side.

Last:

Hold on to the back of the chair in standing position. Complete 10 pulsing kickbacks on the right leg, then 10 on the left. Continue to hold the back of the chair and complete 10 wide-stance squats. Repeat this set 3 times.

For more videos, workouts, and nutrition advice from Jessica Steitler, follow her on Instagram @roarinfitness_mealprep or on Facebook as Lion’s Den Nutrition Fitness Training (San Antonio, TX).

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Exercises You Can Complete With Body Weight Or Add Weight To

Glute Bridges

This is the ultimate booty exercise and my personal favorite. It is great for beginners and can be adapted to make it very challenging for advanced exercisers. To complete a basic glute bridge: lie flat on your back with your hands flat on the ground next to you and your knees bent. Push through your heels to lift your hips off the ground, pushing skyward, keeping your back straight. Squeeze your glutes and hold for a two count. Slowly return to beginning position. Do 3 sets of 10-15.

Weighted Glute Bridges

Sit on the floor in front of a bench with your back touching the bench. Have the loaded barbell over your legs. Roll the bar over your pelvis, close to where your legs and hips join. Lift your body under the bar and situate your back on the bench for support. Then drive through your heels to lift the bar. Squeeze with your glutes for a two count and return to starting position. Do 3 sets of 10-12 reps.

Around The Worlds

This is the complete lunge package. During this exercise, you will begin by completing a front lunge, move into to a side lunge, and finally a reverse lunge all on the right leg. Switch to the left leg and repeat. That counts as one round. Complete ten rounds.

Add weight by holding dumbbells in your hands while performing the exercise.

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Jump Squats

This is a simple, yet explosive move that will work your glutes, hamstrings, quads, lower back and abdominals. Besides building muscle, you burn mega calories. To complete jump squats stand with your feet shoulder width apart, lower your body into a squat position, then explode into the air. Land softly and already in position for the next jump.  Complete sets of 10-15 or challenge yourself to go until failure.

Add weight by holding dumbbells in your hands while performing this exercise.

Conclusion

Form a special relationship with your booty. Love it, check it in the mirror often, give it a little pat, and literally work that booty until it’s shaped exactly how you want it. You’ll be amazed at your improved agility and power and at how others break their neck to see you walk away.