BUILD YOUR OWN GLUTE PROGRAM-how to do it!
This booty I built definitely didn’t come from genetics 😅 I was not blessed on that part so I had to build everything I got so I want to show you how I did that through a structured program because that’s such a key component to making the best results happen for yourself.
So STOP just doing random movements with no structure on what weight you’ve done previously or never having an actual plan like I did because you won’t make nearly as much progress as if you make a program for minimum 4-8 weeks and follow along with the SAME exercises but just focus on getting stronger and progressively overloading which means more reps or weight over time.
Your sets should be challenging too, if you could’ve done like 15 more reps with decent form if your favorite celebrity crush was standing right there then you need to slow it waaaay down or put on more weight ;) good rule to follow to progressive overload.
Building a sculpted booty definitely requires more than just random squats! I learned this firsthand, and that’s why I’m so passionate about sharing how *I* structured my glute program. It’s not just about lifting heavy; it’s about smart exercise selection that targets your glutes effectively. If you're wondering how to feel step-ups in your glutes or how to maximize your 45-degree back extensions, you're in the right place! To truly build those glutes, you need to incorporate movements that hit them in different ways. Based on my experience and what I've seen work, focusing on three key categories—lengthened position, shortened position, and unilateral movements—is a game-changer. 1. Lengthened Position Exercises These exercises challenge your glutes when they are at their most stretched position, typically at the bottom of a movement. This can be fantastic for muscle growth. For instance, glute exercises in the lengthened position include variations of RDLs, good mornings, and specific back extensions. When I perform a 45-degree back extension with a glute bias, I focus on rounding my upper back slightly and driving through my heels, squeezing my glutes at the top of the range. This really helps me feel that deep stretch and contraction. Squat variations are also excellent for this, ensuring you go deep enough to get that stretch. 2. Shortened Position Exercises These movements focus on contracting the glutes hard when they are fully shortened, typically at the top of the movement. Think about that peak contraction! My absolute favorites here are smith machine glute bridges and hip thrusts. The smith machine glute bridge is a fantastic way to isolate the glutes and apply progressive overload safely. When doing this, make sure your feet are positioned so your shins are vertical at the top of the movement, and really squeeze your glutes for a second at the peak. Glute bridge variations are key for really feeling that burn and getting a strong, targeted contraction. 3. Unilateral Movements Don't skip your unilateral glute exercise! Working one leg at a time helps correct muscle imbalances, improves stability, and can really challenge your glutes in a unique way. I personally love cable step-ups for this. To truly feel step-ups in your glutes, focus on driving through the heel of your working leg and initiating the movement from your glute, rather than pushing off with your non-working leg. Other amazing unilateral exercises include Bulgarian split squats and cable kickbacks. For cable kickbacks, ensure you’re maintaining a strong core and really thinking about squeezing the glute at the top of the movement, without swinging your leg. By consciously incorporating a mix of these shortened and lengthened glute exercises along with unilateral movements into your routine, you're setting yourself up for incredible progress. Remember, consistency and progressive overload are your best friends. Keep challenging yourself, track your progress, and watch those glutes grow!