The Beyonce’s, Kardashians and Minaj’s of the world have started a trend and nowadays people are looking behind them more than they ever have before. Nowadays it’s the fashion and everyone wants one, a booty, and a big one at that. The 30 day squat challenge turns into 60 days and so on but people are complaining that even with all their efforts, their glutes just aren’t growing! The ironing board is gaining no lumps or bumps regardless of the 9% incline grade on your treadmill or therlentless weighted squat jumps – I mean, what more can you do!
However, never fear! We’re here to do all the work (in theory of course!) and with an incredible investigative talent and a burning desire for an advanced and enhanced gluteus maximus, we will find out exactly why those glutes aren’t growing and how to make them!
Probably the biggest reason that your glutes shut down is due to inactivity. Gluteal inhibition can negatively impact posture, and poor posture can further inhibit glutes, thereby creating a downward spiral in gluteal function. Your glutes are composed of three large muscles, meaning that they need big movements in order to make big changes – unfortunately for most people, day to day life consist of sitting at a desk for 8 hours straight before returning home to laze about on the couch, getting ready to do it all over again the next day. This sedentary lifestyle doesn’t just affect the volume or plumpness of your butt but also may lead to more serious problems such as chronic back pain, tight muscles and a possibility of slowing down vascular and nerve functions! Of course people have to work, but there are little things that we can do to help prepare our body for great change. By simply getting up to stretch your legs every now and then, using the stairs instead of the elevator or parking a little further away from the office just to get those few extra steps and keep your glutes firing throughout the day, a momentous change can be achieved for you and your body. If you want your booty poppin’ the first step is simple. Just move.
Once you’ve got that down, it’s important to look at how to properly activate your glutes. Although this sounds like a boring step that your genuinely most likely to skip, it would be in your best interest to pay close attention! When a person jumps straight into an intensive glute workout without any prep or glute activation work, they have a higher probability of getting injured and not gaining strength and muscle, generally meaning a wasted workout (in the glute plumpening department that is). Try to incorporate various glute exercises in your dynamic warm-ups for 15-20 minutes prior to a lower-body session. Focus mainly on glute exercises that target the glute medius, minimus, maximus such as ‘monster’ or ‘X’ walks with resistance bands and when your doing this squeeze the heck out of your glutes so that you can be sure that they are fired up and ready to go when you come in with your weight training and lifts. The internet is full of great glute activation solutions!
The next problem we found when investigating our glute conundrum was one that I think we all fall victim to – thinking that those 3 minute Brazillian butt lift videos, a little bit of Zumba, some squats and a couple of throw around deadlifts would be bible to achieving our desired derriere, and although there is some truth to these concentrated booty exercises, in reality it’s just not enough direct work towards your glutes to increase muscle hypertrophy. The key is to not take the step-ups, lunges or deadlifts out of your routine but simply add in other superior glute exercises such as the famous hip thrusts, glute bridges, back extensions and american deadlifts! All of these are horizontal loading exercises which test your muscles and push them to achieve greater strength.
One last point that we feel is important to touch on when it comes to muscle growth is the fact that you can not be afraid to eat! Do not fear the food! Your glutes are muscles, and large ones at that. Baseline knowledge is that in order for a muscle to grow, it needs to be fed so if your putting all of the effort in at the gym but starving yourself silly at home, it just means another wasted workout. If you want your glutes to grow you need to give it the plumping powder that will achieve this. By all means eat the right foods and be conscious of what you’re putting into your body, but don’t be afraid to have that burger, don’t fear the food!
And so, like with anything, I think the moral of this piece stands to the old saying, ‘if you don’t use it you will lose it’. So get up, get out and make the dream come true – a booty that even a Kardashian would be jealous over.