It is a big butt craze!

Without a doubt, a big bottom has become a fitness goal obsession. As a coach, I am all for it- some benefits come with strong glutes that are not just aesthetics. Training your glutes for daily function, maintaining an erect posture, sitting, standing, and joint stability (injury prevention) are essential.
It is OK to want a big bottom, but what does it take to get one in the gym?

1. Execution with perfect Technique: I have said it before and will repeat it: Technique matters. It can determine the weight moved. Good Technique protects against injury and produces better performance!

2. Progressive overload principles. Following a well-structured program in 4–6-week phases where you progressively overload every week, this involves gradually increasing the intensity or difficulty of the workout over time. This can be done by load, a greater range of motion, tempo, or volume. Keep track of your progress in a spreadsheet or an app, this can be motivating and act as momentum, and you can make amendments or changes along the way based on your progress.

3. Moving through full ROM (range of motion): This will ensure overall better movement quality. This will help lengthen muscle fibers and reduce stiffness, which improves flexibility. Using a full range of motion compared to partial is superior for muscle gains.

4. Lifting proximity to failure: “If your last rep feels like your first, has anything changed?” Proximity to failure is defined as the number of repetitions remaining in resistance training (RT) before momentary failure. Be sure to push your final sets and reps close to collapse. This is why hiring a coach helps fast-track progress and keeps you accountable; they will take you past your limitations. Use rep ranges to your advantage if you do not have a coach. For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6-12 reps.

5. Eating enough: Eating in a surplus is ideal when the goal is to build muscle. Eating enough protein per gram of body weight to promote muscle growth and recovery is equally crucial. For muscle growth and body composition changes, you want to hit daily protein targets at around 1.5-2 grams per kilo of body weight.

6. Exercise Selection: Exercise selection is crucial no matter what program you are creating. Ask yourself, what is the goal? Where am I currently? Where do I want to be in the next 4 weeks, 12 weeks, one year, or two years? What are my exercise limitations, strengths, and weaknesses? Then work backward from there to create your first programming phase. By doing this assessment, you must determine the appropriate exercises to get you from A to B as safely, quickly, and efficiently as possible.

7. Training the glutes in both the shortened and lengthened positions: Take advantage of your workouts by including exercises that train your glutes in shortened and increased positions. Every muscle in the body is also the weakest at its most extended and shortest positions. Training a muscle in these more vulnerable positions and the ranges around them has more room for growth and development. For example, squats, lunges, and Romanian deadlifts work your glutes in the lengthened position, while glute bridges and hip extensions train your glutes in the shortened position. Ensure you are programming appropriately for maximum results.

So, there you have it, the ultimate guide to building more giant glutes- Happy lifting!

For all Personal Training enquiries, email: hello@alexaray.com.au