7 Simple Tips to Building Better Glutes

Why Strong Glutes Matter

Strong glutes aren't just about aesthetics – they're crucial for:

• Preventing back pain
• Supporting knee health
• Improving functional movement
• Enhancing overall athletic performance

My Journey with Glute Training

As a personal trainer, I've seen firsthand how challenging proper glute development can be. Even while squatting 400+ pounds and deadlifting 300+ in my football days, my glute development was disproportionate to my quad and hamstring growth. Why? Because I lacked intention and proper mind-muscle connection.

7 Essential Tips for Better Glutes

1. Train with Intention

• Dedicate specific sessions to glute training
• Focus on mind-muscle connection
• Aim for 1-2 sessions per week (minimum)
• Optimal frequency: 3-4 times per week
• Allow proper rest between sessions

2. Master the Squat

• Squats are fundamental, functional movements
• Focus on full range of motion
• Proper form is crucial
• Deep squats activate glutes more effectively
• Don't avoid them – learn to do them right

3. Perfect Your Deadlift

Key benefits:

• Targets lower glutes
• Improves hip hinge mechanics
• Strengthens back and core
• Teaches safe spine movement under load
• Enhances functional strength

4. Lift Heavy with Good Form

• Light weights alone aren't enough
• Combine heavy lifting with volume work
• Focus on progressive overload
• Maintain proper form as weight increases
• Don't rely solely on high-rep, light-weight exercises

5. Target Upper Glutes

Effective exercises include:

• Abduction movements
• Straight leg exercises
• Vertical hip extensions
• Hip hinge variations
• Glute bridges
• Hip thrusts
• Single-leg variations
• Hyperextensions
• Glute kickbacks

6. Incorporate Horizontal Loading

Various positions for complete development:

• Hip thrusts
• Glute bridges
• Hyperextensions
• Quadruped kickbacks (with ankle weights or cables)
• Focus on different angles and positions

7. Prioritize Resistance Training Over Cardio

For optimal glute development:

• Focus on resistance training
• Combine heavy lifting with high-volume sets
• Use cardio as a supplement, not the main focus
• Make resistance training your foundation
• Add other activities as accessories

Key Takeaways

• Consistency and proper form are crucial
• Focus on both heavy lifting and targeted exercises
• Give your glutes adequate recovery time
• Train all areas of the glutes (lower, upper, medial)
• Use a variety of exercises and positions

Remember: Building strong, well-developed glutes takes time and dedication. Focus on proper form, progressive overload, and consistent training for the best results.