Blog

Looking for a Butt Lift?!

temp-post-image

Growing up I used to hear that the only two things certain in this world were death and taxes. But then I became a personal trainer and learned of a third, which is...

Every woman who goes to the gym wants to work on her glutes.


I wrote the subject heading "Want a butt lift?" because I knew it would get 99% of women to read this article. But this isn't about deception, it's about education.

The glutes are the most requested "area to work on" by women. However guys, you should pay attention also because trust me when I tell you that your wife/girlfriend wants you to work on your glutes too!

The glutes are made up of 3 muscles -- the gluteus maximus, gluteus medius, and gluteus and minimus.


Now there's good news and bad news.

Bad news: Like every muscle of your body the shape of your glutes is predetermined at birth and you can't change it. Shape is based on a muscle's size, length, tendon length, and where its inserts on the bone (i.e. high or low insertion points).

temp-post-image

Good news: Despite your predefined "shape" your glutes can be developed to be full, tight, and toned by performing the right exercises the right way and zeroing in on your nutrition.

Glute Nutrition


It won't come as a surprise to anyone who read my article on abs that a key element to having a toned and shapely backside is being at a healthy body-fat percentage. I recognize that the perception of many women is that if they could just move the fat from other areas of their body to their butt that would solve all their problems.


Unfortunately fat doesn't have a shape. So accumulating more fat over the glutes does not result in it looking rounder or more shapely, but it will give it more 'shapes'.


Women who worry about "losing their butt" when they lose body-fat are really missing the forest for the trees. A leaner body typically means a leaner waist and legs which then accentuates the glutes.


Here's an example of a figure competitor I coached. Though she was in great shape to start with you can see the difference in how her glutes look after just 2 months of changing her nutrition.

temp-post-image

Glute Training


Instagram and Facebook would have you believe that it's all about SQUATS. Yes, squats are a great exercise for the glutes but I wouldn't rank it as being the best... or second best. Then again, I'm hardpressed to ever say that any exercise is inherently better than another.


Different exercises (for the same muscle group) will have different effects. Some work a particular part of the muscle more so than others. Some exercises are easier to feel the muscle you are working. Some exercises are not good because they cause the trainee pain. Others are better because they can be done painlessly. So much comes down to the needs, abilities, and limitations of the individual.


For these reasons it's important to perform a variety of exercises to target the glutes.

Here are 8 exercises that should be a regular part of your training for great glutes.

1. Hip Thrusts

2. Lunges

3. Deadlifts

4. Hip/Back Extensions

5. Squats

6. Reverse Hyperextensions

7. Leg Presses

8. Hip Abductor machine

Not a Member of PURE PHYSIQUE? How dare you! (Just kidding) Sign up for a FREE Personal Training or Class!

Want a FREE Workout?