How to pump glutes - exercises and techniques

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-12-30

It is possible that the topic of today's article will be of more interest to women, but I believe many guys would also like to get this part of their body in order.

I want to say right away that there is no exercise (at least a strength exercise) that works only the glutes. Typically, along with them, you also train either the lower back, the hamstrings, the quadriceps, or all of them together.

Let me start with

It doesn't matter what you choose. However, if the weight is heavy, it is still more convenient to work with a barbell. In this exercise, both the glutes and the front of the thigh can work equally. To maximize the load on the glute muscle, the leg that is behind should be placed on the toes, thereby shifting most of the weight onto the front leg. Then, lower yourself so that one knee slightly moves forward and the other touches the floor. This way, your glute muscle will be maximally stretched.

These exercises are excellent for working the glutes. Specifically, deep squats (hips below the knees). But remember that squats also effectively train the front of the thighs. There are often cases when heavy weights in squats are contraindicated. This could be due to various back injuries, varicose veins, knee injuries, and much more. In such cases, squat with a pause at the bottom. That is, you lower yourself all the way and hold that position for 3-4 seconds. Then you stand up. With this technique, you will be using half the weight you normally would, while still providing an enormous load to your glutes.

I have spoken a lot about this exercise already. Now I’ll say that if you want the glutes to work more than the hamstrings, you should bend your legs a bit more and lean your torso parallel to the floor or just slightly above.

For those who like to mix things up, I can suggest some barbell tilts + lunges. Imagine setting up your legs as if you were going to do lunges. But instead, you perform the tilts, pushing your hips back. Then change legs.

The glutes also work here. Especially if you perform

In the first variation, you raise your hips upward, engaging both the glutes and the lower back, while the legs are inactive. In the second, you should lower your hips further down (even lower than in the picture), and together with the glutes, your legs will also be engaged.

You can also make your glutes work when performing

To accomplish this, you need to avoid arching your back at the top phase and, instead, slightly round your back. There's no danger to your back in this. The lower back extensors will stretch more and disengage, forcing the glutes to work harder.

Now about the training system. It's quite sufficient to train the glutes twice a week. For example, on one day, do deep squats followed by lunges, either with a barbell or with dumbbells—it's your choice. On the second day, you can do only barbell tilts or one of the variations of deadlifts. You can do both if you prefer. If you include hyperextensions, it's better to do them last. This exercise isn’t fundamental for the glutes, but it’s suitable for "finishing off" at the end.

That's all. I wish everyone good luck and beautiful glutes!