Monday, June 20, 2011

A better butt

  • Running alone will not get you a great butt. You need to do resistance training exercises.
  • Deadlifts are one of the best exercises to develop, shape and strengthen your glutes

  • Squats done deep enough will be decent in terms of developing the glutes. The problem is that the quads still get stimulated the most.

  • For best results you should train your glutes multiple times a week. Aim for 3 days a week.

  • Your glutes tend to have more type 1 muscle fibers. These fibers respond best to lighter loads and higher reps.

  • Train your glutes with heavier weights as well since this type of training activates more muscle fibers.

  • Work on two feet. Single leg exercises like lunges are great for the glutes but exercises such as hip thrusts and glute bridges work better for overall glute activation.

  • You cant spot reduce any area of the body and the same holds true for the glutes. Just because you do glute exercises doesn't mean your body will automatically burn fat around that area.

  • Most people have weak glutes and therefore need to make glute training a priority

  • Weight lifting will not cause you to get a wide butt. Your butt will get wide due to excess fat but not because of the weight training.


  1. I can't agree more with this advice. And you're right, when I work my glutes hard with consistency, it definitely gets my butt smaller and tighter - does NOT bulk up - it helps me fit in my clothes better. What every woman wants!

  2. nice blogs
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