If you want a bigger, stronger, and more bubbly and gravity-defying butt, then you want to read this article
Few things turn heads quite like a killer butt.
We just can’t help but oogle and think carnal things when we see a pair of round, perky glutes.
That’s why so many of us — guys and gals alike — want to know how to get our best butts ever.
And if you’re one of them, you’ve come to the right place because by the end of this article, you’re going to know exactly what you need to do for more butt gains in the next 30 days than you’ve seen in the last 3 months.
You can’t get a set of god(dess)-like glutes by “eating clean” and doing bodyweight squats and donkey kicks.
So if you’re looking for “weird tricks” or “workout hacks,” then this isn’t for you.
If, however, you’re ready to learn the simple science of building a badass butt, and if you’re ready to put in some work, then keep reading.
The 3 Biggest Butt-Building Myths
There are many more wrong ways to go about butt building than right ways.
And unfortunately, when you look at the bulk of the advice out there on the subject, the bad far outweighs the good.
Let’s start, then, by busting a few of the bigger myths that you’ve probably heard and wondered about.
- You can’t carve godlike glutes with “spot reduction” cardio.
Most people on a quest for the ultimate “Brazilian butt” slave away on cardio machines like the Stepmill or incline treadmill.
They believe this will help by isolating and “sculpting” their butts, and while it might seem reasonable that lighting your butt on fire with an hour of climbing or walking would help make it leaner and better defined, it won’t.
Unfortunately, targeted fat loss is a myth, meaning that you can’t trim body fat in specific areas of your body.
You see, while training your muscles burns calories and builds muscle, both of which certainly can aid in fat loss, it doesn’t directly burn the fat covering them to any significant degree.
All you can do, then, is reduce your overall body fat levels and, as a result, every inch of you will lean out to one degree or another.
(You can also do a few things to accelerate the loss of “stubborn fat,” but that’s another discussion.)
The reason for this is fat loss occurs in a whole-body fashion.
You create the proper internal weight loss environment (a caloric deficit), which then reduces fat stores all over the body (although not equally — some areas of the body shed fat faster than others).
That’s why you can do all the crunches you want and never have a six pack or, in this case, all the butt exercises in the world and not have the derriere of your dreams.
That is, you can’t until you’ve reduced your body fat percentage to where it needs to be, and that’s more a function of proper dieting than anything else.
The bottom line is getting great glutes requires more or less the same process as any other body part:
Use proper training principles to build the right muscles up, and then use a proper dieting regimen to reduce your body fat percentage.
- Sprints aren’t as great for building a butt as many people think.
Sprinters generally have great asses, which leads many people to assume that sprinting is the answer.
And they’re (mostly) wrong.
First, let’s not forget that many sprinters also lift weights, which is why they often have such impressively muscular physiques.
Sprinting alone doesn’t deliver results like that (check out the bodies of sprinters from a few decades ago, before track & field really caught on).
Now, that isn’t to say that sprinting doesn’t train the glutes, because it does.
It doesn’t, however, build the butt muscles as effectively as resistance training and also doesn’t preferentially reduce the fat covering them.
Moreover, it’s extremely high-intensity, which means the more you do, the more you increases the risk of injury and overtraining.
Now, don’t get me wrong — I’m a big fan of high-intensity interval training, but there are just better ways to train the glutes.
- You don’t need to do a bunch of fancy exercises to get the butt you want.
“Muscle confusion” is a piece of marketing frippery that just won’t let die. And as long as it keeps selling pills, powders, and PDFs, we’ll keep hearing about it.
The truth, however, is constantly changing up your workout routine offers little benefit. In fact, it’s probably more harmful than helpful.
This applies to all weightlifting exercises, including “butt builders.”
Another thing you should know is the gluteus maximus is one muscle. Here’s how it looks:
There’s no such thing as “upper” or “lower” regions of the glutes or “glute-ham tie-in muscles” or anything other than what you see above.
Thus, when someone is throwing those types of terms around to try to sell you on their way of building a great butt, just know they’re either ignorant or lying.
Instead of trying to train nonexistent butt muscles in different ways, you need to focus on something much simpler:
Strengthening the gluteus maximus and minimus muscles along with the hamstrings.
And there it is: the “secret” to an awesome butt.
Butt Building 101
How to Get a Bigger Butt
Most people make two major mistakes in their butt workouts:
1. They mostly do the wrong butt exercises.
people spend far too much time on machines and isolation exercises and far too little time on compound movements like squats and deadlifts.
2. They do too much high-rep training.
They train more to get a nice pump rather than to get stronger, which is one of the easiest ways to hit a plateau.
And when they start doing the opposite – more compound exercises than isolation, and more heavy training and emphasis on progressive overload over pump – they inevitably start seeing real changes in their butts (and entire physiques) for the first time in a long time.
This highlights one of the biggest lessons I’ve learned about weightlifting and building muscle naturally:
In terms of butt workouts, that means your bread and butter is heavy barbell and dumbbell squatting and pulling, and your dessert is supplementary work like hip thrusts, glute kickbacks, and split squats.
You probably know that exercise alone isn’t enough to gain muscle and lose fat.
Ultimately, your success or failure is going to be decided by your diet.
If your body were a car, exercise is the gas pedal and diet is the fuel in the tank.
You have to step on the gas (exercise) to get moving (improve your body composition)…
If you know how to manage your fuel (diet) properly, building muscle and burning fat will be easy and straightforward.
If you don’t, it will be ridiculously difficult …if not impossible.
That’s why it’s not enough to just give you a 30-day butt workout routine. We need to set your diet up properly as well.
If you don’t, you simply won’t get as much out of them as you should.
Out of the hundreds you can choose from, very few are actually necessary for achieving your goals. Here they are:
- Romanian Deadlift
- Hip Thrust
- Bulgarian Split Squat
- Glute Blaster
Forget the endless lunge and leg lift variations and everything else you see in those flashy Pinterest infographics.
Focus on getting stronger on those key movements above and your butt WILL grow bigger.