So, you want to know how to build your glutes without having to spend a huge amount of time and effort to accomplish it? If you’ve been trying anything at all, then the odds are that you’re actually already on the right track. You just need a tweak here and there when it comes to your calorie intake and your lower body workouts to really get the job done.
To start, you need to make sure you’re doing the right exercises for thigh extensions. This is an often forgotten component when it comes to how to build your glutes. They include:
- Single-leg and double-leg presses on machines that allow you to fully extend your thigh
- Dumbbell, barbell and machine squats
- Dumbbell or barbell one-leg split squats
- Glute and hamstring raises
- Glute presses using machines that allow for that movement
- Roman deadlifts and stiff-leg lifts
- Multi-hip machine thigh extensions
Equally, as you learn how to build your glutes, you also need to work on exercises with thigh abducting, such as:
- Multi-hip machine thigh abductions
- Seated hip abduction machines
- Low pulley thigh abductions.
Try to make sure you’re paying attention to the subtle movements in these workouts that allow the muscles to be accessed. Sometimes, it is a matter of the slightest external or internal rotation of the thigh to really get to the maximum potential of any given workout. As long as you use the right extension and abduction exercises, you’ll be able to specifically target the muscles that will help you to build your glutes.
Once you know which exercises you should be doing, your next step is to know you’re doing them properly. If you are performing each exercise as it should be, you will be giving yourself the best opportunity for fast and easy results. For that reason, investing in a bit of coaching from a personal trainer might be in your best interest. Even one or two sessions can make all the difference in pointing out exactly what you’re doing right as well as what you’re doing wrong, so you can polish and tune your workouts and get the most out of them, every time.
As a final point, don’t forget that your food intake is just as important as doing the right exercises. Gaining too much fat can cause your backside to be larger, but softer. If you’re looking to grow those muscles but keep them firm, pay attention to your calorie and nutrition intake.