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Round Butt, Rockin' Body: Glute Training For Women

Hey ladies! If you focus on training your glutes, you'll get a whole body's worth of benefits! Here's the best way to a better rear end and a more aesthetic physique.

No ifs, ands, or buts: If you want a nice butt, you must train for it. If an Olympian wants to be the fastest swimmer, longest jumper, or most precise marksman, she has to train for it. The swimmer isn't going to swim twice per week, then head over to the archery range a couple times, and follow it up with a few hours of sprint drills. She's going to swim until mastery is achieved.

The rules are no different when it comes to building a strong, round pair of cheeks. But there's an additional upside here: Prioritize butt-building—namely getting your glutes beastly strong—and your entire body will look incredible.

For that reason alone, it's almost your duty to train that booty, and train it well. Here's how to build stronger glutes and get that desired physique:

Pick Well For Your Posterior ///

Set up your workout regimen to directly correlate with the outcome you want. If you want a better booty—and more important—a better body, you need a program that matches that goal. Sounds simple, but so many workouts performed by women are way off the mark, even when they are designed specifically for women. Don't even get me started on the typical "bro-gram" that many women do in the gym.

No lifter in her right mind can perform every lift under the sun. Just like powerlifters need specific exercises to gear up for competition, you must carefully select the right exercises to achieve your desired results.

Above all else, choose exercises that heavily work the glutes. That immediately eliminates leg extensions, hack squats, or leg presses, which mostly target the quads. You can also get rid of machine leg curls, because the movements we'll be doing will definitely work those hammies.

Anatomy Of Your A—Er, Glutes ///

The muscle fibers in your glutes are half fast twitch, half slow twitch. The glutes have multiple subdivisions and perform multiple roles. They play an integral role in basic movements including hip extension, abduction, external rotation, and posterior and anterior pelvic tilting. Your glutes are also responsible for hip and spine stabilization, posture improvement, and injury reduction in the hamstrings and hip joints. No wonder you can't simply add a single glute exercise to your weekly workout routine and expect results.

When setting up your program, select four movements which work the glutes in various ranges without overworking the low back or quads. Choose one or two movements from each section of the above list. That way, you won't unevenly hammer your quads or lower back. It's also smart to put bridging movements first in the workout because they have the highest levels of glute activation. Feel the burn!

Pump Up Your Posterior ///

Glute pump/burn is an important aspect of training. If you're not feeling the burn, you're leaving room on the table for glute development. This is a vital aspect of strength training for women, and is likely one of the most overlooked aspects during a workout. Leave each workout with your glutes on fire. That's the golden rule. Write it down. Do it.

Glute building is different than powerlifting. Muscles don't know weights, they respond to mechanical tension, metabolic stress, and muscle damage. It's not about how much weight you can move, it's about how much weight you can move with the glutes. Having said that, the stress you apply to your glutes needs to increase over time, whether that's weight, time under tension, volume—whatever. You won't improve your glutes if they never have to adapt to new stimuli.

Kellie's Better Glutes Training Regimen ///

I put together this sample workout to help you get started. Note that 66 percent of the exercises target the glutes from multiple angles. The remaining percentage involves compound upper body exercises.

For best results, do a full-body workout—one that includes glute work—four times per week. The regimen below is one example. Don't focus on how long you train, but how efficiently. A typical training session can last between 45 and 60 minutes.

Day One


Day Two


Day Three


Day Four



Want to learn more? Check out Strong Curves: A Woman's Guide to Building a Better Butt and Body by Bret Contreras and Kellie Davis. This book is a comprehensive guide to decoding the female anatomy so you can unlock your greatest potential when it comes to reshaping, strengthening, and building your best body possible.


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About The Author

Kellie Davis is a freelance writer and blogger turned fitness coach living in Northern California.

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PDeV1

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PDeV1

Nice one !

Article Rated:
Jul 15, 2013 8:17pm | report
 
intense21

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intense21

Talk about Gods gift to men... My oh My !!!

Jul 15, 2013 9:10pm | report
 
ekgrove1s

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ekgrove1s

What is bro-gram?? "Don't even get me started on the typical "bro-gram" that many women do in the gym."

Jul 16, 2013 8:38am | report
 
motherfitness1

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motherfitness1

Sorry I missed this. :) Bro-gram is just a silly term used (namely in the kingdom if internet) that refers to programs that have little to no scientific basis, yet are touted as being the best programs to use. It can be as simple as an arms only workout or a abs only workout. A workout that expends a lot of energy yet yields very little results.

Jul 16, 2013 2:47pm | report
ekgrove1s

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ekgrove1s

oh ok, thanks! Sorry if I caused any confusion :)

Jul 17, 2013 6:30am | report
badanbody

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badanbody

I love Kellie Davis & Bret Contreras! Everybody should read Strong Curves! Even guys could learn a lot about glute training from this book!

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Jul 16, 2013 11:58am | report
 
motherfitness1

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motherfitness1

Thanks so much! Glad to have you around.:)

Jul 16, 2013 12:42pm | report
badanbody

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badanbody

Any time. And for the record, I have been weight training and bodybuilding for over 20 years, and I still learned and continue to learn a lot from reading Kellie & Brets books, blogs and articles. I didn't see an assumption about women being stupid at all, actually I thought it quite the opposite.

Jul 16, 2013 12:59pm | report
dylanfan61

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dylanfan61

Yes, what ekgrove1s said. Does this article assume that all women in the gym are stupid?

Jul 16, 2013 12:01pm | report
 
motherfitness1

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motherfitness1

That definitely wasn't how the article was intended and I am sorry you feel this way. I am always encouraging women to find the best methods to help them achieve their health and physique goals.

Jul 16, 2013 12:45pm | report
ekgrove1s

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ekgrove1s

whoa i didn't mean that...?
That was a legit question. i really didn't understand what she meant by 'bro-gram'.

Jul 16, 2013 1:59pm | report
kmath01

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kmath01

Love this work out suggestion! Excited for Hami's and Glutes!

Jul 16, 2013 12:12pm | report
 
motherfitness1

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motherfitness1

Give it a try and let me know how you like it. Your transformation is awesome!

Jul 16, 2013 12:48pm | report
Nikki

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Nikki

workthat boooootay folks!

Jul 16, 2013 12:16pm | report
 
ThinkingBoutIt

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ThinkingBoutIt

Going to pass this one on to the wifey.

Jul 16, 2013 12:41pm | report
 
motherfitness1

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motherfitness1

Thanks! I am sure she will really enjoy the workout. Let me know her results.

Jul 16, 2013 12:48pm | report
annmarieb

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annmarieb

This looks great. Can't wait to try this.

Jul 16, 2013 1:05pm | report
 
motherfitness1

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motherfitness1

Awesome! Love your photo! What race is that?

Jul 16, 2013 2:47pm | report
devourthepower

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devourthepower

Starting this tonight... it looks awesome! Can't wait :)

Jul 16, 2013 1:20pm | report
 
motherfitness1

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motherfitness1

Rock this, girl! Can't wait to here how it goes. :)

Jul 16, 2013 2:48pm | report
Robertsy69a

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Robertsy69a

Awesome workout routine if only i had a girlfreind to show the workout to that would of been great.

(Feel free to add me people)

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Jul 16, 2013 1:43pm | report
 
knazirud

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knazirud

Nice article!!!

Jul 16, 2013 3:10pm | report
 
guessmynameAH

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guessmynameAH

Gonna have to try some of these.

Jul 16, 2013 3:23pm | report
 
katrina007

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katrina007

Great article. I have been looking up to switch my leg day routine up a bit and this should do the trick!

Jul 16, 2013 3:45pm | report
 
bbrbbr

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bbrbbr

will use in my training. thankyou:-)

Jul 16, 2013 5:47pm | report
 
Showing 1 - 25 of 46 Comments

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