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Dangerous Curves: Get Your Glutes In Gear With Supersets

Dangerous Curves: Get Your Glutes In Gear With Supersets

Are your glutes locked in neutral? Get them in gear with these intense supersets and achieve the round, athletic curves you crave.

Spring break is just around the corner, and summer is hot on its heels. That means you've probably seen an influx of gym-goers trying to run off those last few pounds and crunch their way to a six-pack. Yeah, abs are nice, but nowadays, they're not the most coveted aspect of a hot body. What could be sexier than a tight tummy, you ask? Why, a fabulous rear-end, of course!

That's right: The glutes now occupy the seat of "sexiest fitness body part." Nothing screams "fit" like a curvaceous, firm booty. Strong glutes instantly improve your rear view, and they also boost your athletic performance.

Training your glutes can help you sprint faster, jump higher, squat stronger, and play harder. Well-developed glutes can even protect your lower back during intense exercise.

If your backside isn't already at the front of your training plan, now is the time to build your booty! The quest for a better butt usually includes everything from heavy squats, to walking lunges, to non-weighted exercises like kickbacks.

While all these are great glute-gettin' movements, you'll get better results if you arrange them in higher-intensity supersets.

Supersets for Sexier Glutes

To make a superset, you simply pair two exercises and perform them back-to-back, with little to no rest in between. When you superset two exercises that hit the same muscle group, you're technically performing a "compound set." Compound sets force a higher level of muscle fatigue because you're forcing the same muscle to perform more work in less time.

You don't want just any old compound set, though! Particular exercises will take your gluteus to the maximus. By combining a non-weighted or light-weighted glute isolation exercise with a heavier lower-body movement, you'll exhaust your glutes and strengthen your quads and hammies. By pre-fatiguing your glutes, the rest of your lower body will have to work harder to move the weight.

Three Perfect Exercise Pairings

For each of these supersets, perform the isolation exercise first. The rep range for the first movement should be around 20-25 reps, followed immediately by 6-10 reps of the compound movement. After you crush both exercises, rest and repeat for a total of 2-4 supersets.

SuperSet 1 Butt Lift Bridge + Barbell Deadlift

When performing the glute bridge, squeeze up through the glutes and try to keep your quads and hamstrings relaxed. Pause ever-so-slightly at the top before lowering again to complete the rep. Once you feel the glutes burning, stand up and immediately move into a stiff-leg deadlift. As you do the deadlift, make sure you are squeezing through the glutes and not pulling from the back.

SuperSet 2 Glute Kickback + Dumbbel Step-Ups

The glute kickback targets the gluteus medius; you will feel it when you move into the step-ups. You can do kickbacks with your body weight, with an ankle weight, or using a cable pulley system. To create maximum glute activation during the step-ups, use the highest bench or step you have available.

SuperSet 3 Thigh Abductor + Dumbbell Lunges

When doing hip abductors, pull the weighted leg back in a slightly diagonal pattern. This will better activate the glute medius. Lift your leg as high as you comfortably can.

After doing hip abduction on both legs, move directly into lunges. Your balance may be shaky—that's okay! You just worked your glutes to death. Use lighter weight until you feel confident in the movement.



Save the Best for Last

These supersets aren't meant to be done one after the other. For best results, add one of these superset to the end of your normal lower-body training session.

If you do too much extra work on your glutes, you may find yourself over-trained and therefore unable to get those results for which you worked so hard! If you want necks to crane as you pass, activate your glutes at the end of 2-3 workouts per week.

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About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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xrizzox

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xrizzox

this is a good read for beginners. the biggest let down when starting to get fit is injuring yourself

Mar 12, 2013 7:26pm | report
 
ashleyhorner

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ashleyhorner

My favorite workout day is my Glute day! Great job Karina! Always love the Glute articles.

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Mar 13, 2013 8:32am | report
 
MamaLovesFood

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MamaLovesFood

When you have a flat rear end, is it possible to build up a round booty? This is my first go at all this and I want to be realistic with my expectations!

Mar 13, 2013 9:41am | report
 
fusioncouch

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fusioncouch

Takes time, but possible

Mar 15, 2013 10:33pm | report
mexicana901

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mexicana901

it is very POSSIBLE, my booty is not the best (yet!) but I been working on it, and is rounder and perky. Start with a glute day. focus on all the exercises you want to focus on your rear. I do squats just about daily (no weights) but i concentrate on one day for legs and glutes and that day.. OH MINE! my rear is burning but I'm noticing a huge difference on my booty. so YES IS POSSIBLE even if your rear is flat.. *dedication

Mar 23, 2013 9:34am | report
Bfridey

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Bfridey

I highly recommend stairs! walking up stairs or stair machines at the gym. They really provide a great butt sculpting workout when done with deadlifts, squats and lunges!

Apr 22, 2013 12:22am | report
clarissalive

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clarissalive

YES! I was made fun off in high school for having no butt what so ever... While I was pregnant I had to stop lifting weights, and I was stuck just doing cardio, among a few other things. I walked on the treadmill in random incline/speed intervals, always staying pretty elevated, and did a lot on the hip abductor machine (since you can workout sitting down). In just a few weeks my glutes were plumper! It is definitely possible. Weight lifting is amazing :)

May 10, 2013 7:37am | report
chiefgreybeard

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chiefgreybeard

Yep, to get those "high rise" glutes you need to work the top half of your glutes by moving your hips forward and squeezing at the top of your deadlifts. You can reduce injuries by using a bit lighter weight and slowing the movement down a bit and holding the squeeze a bit longer.

Mar 14, 2013 8:35pm | report
 
Yollyja

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Yollyja

Will add to my workout!

Mar 17, 2013 6:06pm | report
 
Bfridey

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Bfridey

looks amazing! I love deadlifts and can't wait to work my glutes tonight! What about squats? Don't they help your glutes too??

Apr 22, 2013 12:21am | report
 
RachelPhillips

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RachelPhillips

Great article--love to superset and build that booty!

Jun 22, 2013 9:37pm | report
 
knazirud

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knazirud

Awesome article!!

Jul 16, 2013 2:03pm | report
 
saligirl36

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saligirl36

can't wait to start adding this to my routine

Article Rated:
Jul 25, 2013 8:10pm | report
 
foxiestwench

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foxiestwench

I would like to know what really kicks the inner gluts...the top part of the bottom that blends into the *** and thigh....my outer area is shaping up nicely but my inner area still has a bit of that only saggy straight across flat fat look. I don't know how to get that area specifically. Any suggestions? i would love to get my perfect heart shaped bottom back.

Sep 19, 2013 5:25pm | report
 
Llaunna

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Llaunna

Looks GOOD! I'm going to give it a GO!

Oct 1, 2013 4:11pm | report
 
BethanyJNPeanut

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BethanyJNPeanut

Loved this article...I'm on a mission to build the best glutes on a 5'1" frame. They will never be TOO big so these super sets will be something new and fun to try. xoxo Peanut

Oct 11, 2013 8:01am | report
 
keeshie

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keeshie

i'm just starting out and this is really helpful! thanks!

Oct 15, 2013 7:45pm | report
 
allseason

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allseason

IM DOING EVERYTHING WITH FOCUS ON SQUATS, CORE, GLUTES, HAMSTRINGS,QUADS, ETC.. I NEED TO REAP A SERIOUS IMPROVEMENT IN MY VERTICAL JUMP....IM OUT FOR HELP FROM ANY OF YOU GUYS....PLS FEEL FREE TO CONTACT ME..
THANKS FOR READING

Oct 22, 2013 6:57am | report
 
naty1499

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naty1499

I didn't understand. Am I supposed to do this daily or after any workout?

Nov 29, 2013 5:17pm | report
 
candieehelin

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candieehelin

can't wait to try these !!

Jan 24, 2014 2:28pm | report
 
rodriguez6297

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rodriguez6297

Will be doing glutes tomorrow

Feb 3, 2014 9:43pm | report
 
Digichocolate

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Digichocolate

These are great to incorporate into my existing periodization program in the weeks I drop the weight back down and work on tech! Love it. Thanks for pairing a few good ones together, Shannon!

Apr 24, 2014 12:10pm | report
 
jamalynf

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jamalynf

Thanks Shannon, cant wait to do this glute workout tomorrow. It is suggested to do this whole workout 2 to 3 times per week? Just want to make sure :)

Jul 18, 2014 12:54am | report
 
bigjoegreen

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bigjoegreen

appears to be working

Aug 11, 2014 11:32am | report
 
Vica88

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Vica88

Great article! Just to be clear: at the enof my workouts, one ofhis three supersets, right? I train 3-4 times per weekm Is itokay if each training day I do a different superset? Thans a lot! Really need to plump my rear!

Aug 18, 2014 4:52pm | report
 
Showing 1 - 25 of 26 Comments

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