I get asked a lot of questions, but by far, the most common question I get is, “What is the best way to build my butt?” Most of the time the women that ask me, always say they don’t want huge quads. My wife falls into this group of people that wants a firm, round booty, but doesn’t want huge quads.
So today I decided to really study the most recent data and information to see what really is the best.
I read at least 20 articles published in 2020, watched numerous videos and saw at least three studies that actually measured strength of contraction in the three muscles that make up the butt during various exercises.
Your butt is made up of three muscles, gluteus maximus, gluteus medius, and gluteus minimus.
First off, there is no need to stop doing any of the exercises you like. And if you are already doing this one, keep reading to make sure you are doing it right.
After a good warm up of 5 to 10 minutes on the treadmill, I recommend starting with this exercise first! According to the most reliable sources I read, this is the best one. You want to start with the muscle group that you most want to build, because you have the most energy and will be able to push yourself the hardest on the first exercise of your workout.
So based on everything I read and watched, the exercise I want you to add to your leg day is the Hip Thrust.
According to kinesiologists, this exercise causes the most intense contraction of the gluteus maximus, which is by far, the largest muscle in your butt.
1) Make sure your shoulders are elevated on a bench
2)Place feet about shoulder width
3) Make sure your shins are perpendicular from the ground
4) Toes should be pointed slightly out
5) Keep your knees out slightly wider than your ankles
6) Drive through the heels to emphasize glute contraction
7) Keep your abs contracted and chest down to keep from over extending lower back and keep tension on glutes and not lower back
8) Drive your hips as high as possible, keeping abs contracted and chin down
9) Pause and squeeze your glutes at the top
Look at the 2 images below and try to copy them perfectly.
You will want to do 4 sets of 12 to 15 reps. You want to be able to get a full glute contraction, so use as much weight as you can, but not so heavy that you can’t get a full squeeze at the top for at least 12 reps.
If you can’t find something to pad the bar and make it comfortable, you can lay a plate on your stomach and do them one leg at a time. This is even a good idea to mix in from time to time to active other parts of the glutes. Try this for the next couple months and let me know how it works for you. For some of you that already do this, let us know what you think about them and some helpful tips you recommend.
Don’t forget to take a Nanohydr8 before your workout to push yourself as hard as possible, to help keep your butt and hamstrings from cramping up and to get amino acid absorption during your workout for optimal recovery and lean muscle development!
Founder/ CEO Nanohydr8
Discount Code “adam”