Bodybuilding.com Information Motivation Supplementation
in:

Posterior Chain Gains: 4 Butt-Building Moves

Not only are strong glutes integral to strength and performance, they're an important part of a good physique. Trust me guys, no lady is going to admire your flat, narrow butt. These 4 moves will help you build a backside worth a second glance.

There is nothing less attractive to a woman than a guy with a flat butt and baggy pants he has to keep pulling up—you know, that Justin Bieber look. If you're on here to find out how to make your butt flatter and smaller, you've definitely come to the wrong place.

If you haven't thought about improving your glutes, hams, and lower back because you can't see them when you snap a selfie in the mirror, then you're making a huge mistake. Not only is your posterior chain one of the most dominating forces in your entire body, girls straight-up admire a guy with a good backside.

We all know that the king of posterior chain development is the squat; most likely, you're already doing it. (If you're not, it's time for a wake-up call.) I highly suggest doing paused box squats in your routine to build some power and strength. But I'm getting ahead of myself. As much as I love talking about squats, this article is actually about those other movements that will help us guys improve our rear development.

If you've been doing your squats, deadlifts, and hamstring curls, you might think you've got your posterior chain under control. Yes those are good exercises, but there's a lot more you can do to increase the size and strength of your glutes.

Here are four awesome movements you can add to your normal training routine to add some meat to your backside:

1 / Weighted Hip-Thrusters

Weighted hip thrusters are an excellent way to build strength and explosiveness, and are perfect for any performance-oriented athlete. They're also great because you can do them with little chance of injury and go heavy. I like to do these with my back on the bench and an Olympic barbell placed directly across my hip crease. FYI: I also use a pad so I don't crush any precious organs and keep the pain to a minimum; I suggest you do the same.

When you thrust upward, you should feel a strong contraction in your hamstrings, glutes, and lower back. I recommend doing 5 sets, working up to a 5-rep max.

If you want some more difficult variations, do them with one leg or with your upper body on an elevated box for a greater stretch.

2 / Romanian Deadlifts

This exercise is super-important, but it has to be performed right. The most common mistake I see people do is rounding their back because they think more weight means more strength. In the case of Romanian deadlifts, however, we want to isolate the lower back, hams, and glutes.

In order to do this movement correctly, your hips have to lead the way. It is important to keep the spine in a lordotic curve (arched), the chest chin up, and your upper back tight. Once the hamstrings have fully stretched, and you have completed the range of motion, come back to the starting position. Remember, the point of this movement is not to get the bar all the way to the floor, for most people, the end point lands somewhere on the shin.

Don't overdo the forward hip motion once you stand back up. Don't tilt backward—straight up and straight down is more than sufficient. If the proper posture is compromised, the exercise is not working the proper muscles and you are at risk for injury. Do not compromise your form to get more range of motion!

This is another exercise we can perform heavy at a low rep range to work on our explosiveness. I recommend 5 sets, working your way up to your heaviest weight in a 6-rep range. Finish with one set of 25 reps at a light weight.

3 / Glute-Ham Raises

Glute-ham raises are an excellent and seriously challenging exercise. I believe they're paramount to hamstring development. So, why you aren't doing them? Unless you go to a specialized gym or an athletic development center, your gym probably doesn't have a glute-ham machine, or GHR. Don't panic. There are a few ways to overcome this nightmare of training at a health club.

If you have a partner, you can perform the exercise on the ground with your partner holding your ankles to support you. We call it a floor glute-ham raise. Use a pad under your knees to avoid pain. You can increase the difficulty of this exercise by holding a plate to your chest.

For an even easier variation, use your standard lat pull-down machine. To do it, face away from the machine and place your ankles under the pad that your thighs usually press against. Put your knees on the pad you usually sit on. This method works well because you can actually hold on to the bar from the machine for a little extra support if you are still building up strength.

The GHR is a tough movement. You'll find that you'll burn out quickly. I suggest working your way up to 5 sets of 8 reps.

4 / Bulgarian Split Squat

Use the Bulgarian split squat as a devastating finisher. I perform these holding dumbbells with one leg elevated on a bench. When you do these, drop as deep as you can to get a good stretch in your glutes and hamstrings. You'll also feel your quads work. Perform three heavy sets on each leg trying to stretch and explode out of the bottom.

Implementing the Movements ///

To get the most from your glute training, add these movements to your regular regimen. They can be mixed up, added in at different times and in different ways, but they should become staples in your training.

The little things make the big differences. These movements may not seem like much, but they'll improve your squat, strength, and the way your jeans fit.


Bookmark and Share

Related Articles

About The Author

In addition to his day-to-day activities, Noah Siegel is also a personal trainer, fitness model, and sponsored athlete for Optimum Nutrition.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
9.2

Out of 10
Excellent
120 Ratings

42

Comments

Showing 1 - 25 of 42 Comments

(5 characters minimum)

      • notify me when users reply to my comment
SaraSolomon

Rep Power: 0

  • rep this user
SaraSolomon

Great Article! Can't wait to thrust my hips tomorrow :)

May 28, 2013 5:23pm | report
 
Jayjaycampbell

Rep Power: 0

  • rep this user
Jayjaycampbell

Great informative article Noah. I've been meaning to find some more exercises to hit my glutes with, and I hope to have the ladies mirin' my backside very soon.

May 28, 2013 5:40pm | report
 
Bugler666

Rep Power: 0

  • rep this user
Bugler666

That hip thrust exercise...

That's when it pays to have a home gym...

May 28, 2013 5:49pm | report
 
Saltus

Rep Power: 0

  • rep this user
Saltus

I used to do glute bridges all the time with 405 and my buddy always would comment on it and say things like "You'll kill her doing that," haha.

May 28, 2013 9:50pm | report
bhopejones

Rep Power: 0

  • rep this user
bhopejones

HAHA. As a girl, MOST of these exercises would be a lot more comfortable at home. Even in baggy sweat pants, squats, deadlifts, bent-over rows, all those things are just incredibly....well, I'm sure you know. It's awkward.

Jun 3, 2013 9:39am | report
RebelPoet

Rep Power: 0

  • rep this user
RebelPoet

My lifting buddy always refuses to do hip thrusters when I do them. He was like "Dude, so many people are laughing right now," and I just said they can laugh while all the girls check out MY *** lol

Jun 6, 2013 1:38am | report
786mo

Rep Power: 0

  • rep this user
786mo

Another Great Article! Thank you sir, every time you do one I implement it - chest, arms and now posterior. Please keep up the good work and I am looking forward to your upper back workout.

May 28, 2013 6:05pm | report
 
esoto28

Rep Power: 0

  • rep this user
esoto28

Gonna try these tomorrow I love this guy articles :) gj!

May 28, 2013 6:12pm | report
 
veryvera

Rep Power: 0

  • rep this user
veryvera

love the hams on the pull down never though of that. ps hip thrusters are for sure my go to butt lifter

May 28, 2013 6:48pm | report
 
epredline

Rep Power: 0

  • rep this user
epredline

Too bad I didn't see this article before I visited the gym today seeing it was legs. Sure enough next week, I'll be hip thrusting as well. Kinda have to agree with Bugler666!

May 28, 2013 6:59pm | report
 
HowYahLikeM3Now

Rep Power: 0

  • rep this user
HowYahLikeM3Now

I love to do hip trust because I feel a great burn in my thighs and middle back but every time I do these everyone in the gym thanks I'm a newby or something else lol

May 28, 2013 7:16pm | report
 
liuzhoudragon

Rep Power: 0

  • rep this user
liuzhoudragon

Hip thrust definetly need a pad of some kind

May 28, 2013 8:13pm | report
 
Archinfinite

Rep Power: 0

  • rep this user
Archinfinite

Bulgarian split squats are my fav. Always found Romanians and #3 to hit the hamstrings well but not so much the glutes...

May 28, 2013 8:47pm | report
 
leanliftin

Rep Power: 0

  • rep this user
leanliftin

Don't forget your ATG squats and deadlifts!

May 28, 2013 9:31pm | report
 
Silverleaf1

Rep Power: 0

  • rep this user
Silverleaf1

Awesome article something i really want to work on building up.

Article Rated:
May 29, 2013 12:51am | report
 
tylerfink

Rep Power: 0

  • rep this user
tylerfink

The Bulgarian Split Squat kills me every time!

May 29, 2013 1:28am | report
 
callumanderson4

Rep Power: 0

  • rep this user
callumanderson4

really good article! thanks for the information about an area a lot of people neglect! lets get those back sides looking good!

May 29, 2013 4:09am | report
 
ByronKelly

Rep Power: 0

  • rep this user
ByronKelly

Excellent Atricle. Good solid advice and some great exercises. GHR is the best for posterior power development.

May 29, 2013 8:08am | report
 
dreambig1993

Rep Power: 0

  • rep this user
dreambig1993

I was doing the hip thrusters one day at the gym and a pretty girl walked by and gave me a priceless look lol

May 29, 2013 8:25am | report
 
dreambig1993

Rep Power: 0

  • rep this user
dreambig1993

I was doing the hip thrusters one day at the gym and a pretty girl walked by and gave me a priceless look lol

May 29, 2013 8:25am | report
 
blondemama32977

Rep Power: 0

  • rep this user
blondemama32977

I do all of these!! LOVE the hip thrusts tho they do cause strange stares in the gym lol

May 29, 2013 9:16am | report
 
tmittan

Rep Power: 0

  • rep this user
tmittan

Another great article Noah

May 29, 2013 9:47am | report
 
fredzz1003

Rep Power: 0

  • rep this user
fredzz1003

bookmarked
great article :)

May 29, 2013 11:16am | report
 
Sabeque

Rep Power: 0

  • rep this user
Sabeque

as always, nice article! thanks

May 29, 2013 12:05pm | report
 
Haunt

Rep Power: 0

  • rep this user
Haunt

Great pointers.
I'll definitely implement these into my leg routine.

May 29, 2013 2:23pm | report
 
Showing 1 - 25 of 42 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com