Every woman I've met who has asked me how I built my glutes seems to believe I created them by using the butt blaster machine. Nothing could be further from the truth! A firm behind like mine comes from the old school leg exercises such as the deadlift, squat, and lunge.

Those exercises allow you to use the kind of weight necessary to build the sort of muscle tissue that ultimately gives the glutes a nice, round shape.



That's because the butt comprises muscle overlaid with body fat. It's impossible to get a wide butt from weight training alone-muscles don't grow sideways outside of your thighs. Those saddlebags you're worried about? That stuff is pure body fat! It's why building the perfect butt requires dieting, cardio, and weight training-all of the above!

Pauline Nordin's Perfect Squat

Watch the video: 02:15

Your butt routine should be part of your leg routine. Do not train it on top of leg training because you will overwork that area! Your legs-and-glutes routine should include two kinds of movements: those that warm up and strengthen the smaller stabilizing muscles, and the big muscle-building movements.

Top those off with good stretches to increase your flexibility. This is key since you stimulate muscles the best when you can use a full range of motion. Think about it: If you can't go deep, how the heck will you make those glutes work enough to sculpt them?

Here's my best workout for building amazing glutes, although your entire body will benefit as a result. Do this workout twice a week, as part of your total training regimen:

Pauline's Best Butt Blast
1
Flat Bench Lying Leg Raise
3 sets, 15-20 reps
2
Wide-Stance Barbell Squat
5 sets, 10 reps
3
Single Leg Glute Bridge
3 sets, 10 reps per leg
4
Butt Lift (Bridge)
2 sets, 20 reps
5
Barbell Lunge
3 sets, 8-10 reps
6
Sumo Deadlift
3 sets, 20 reps
7
Thigh Abductor
3 sets, 10-15 reps
8
Wide-Stance Barbell Squat
3 sets, 10 reps

Sparring (Verbally) With Pauline Nordin

Even we'd have a hard time trading reps with Pauline Nordin, so we figured we'd match wits with this ripped femme fatale instead. Who gained the upper hand? You judge.