David Ball PT

Storm Fitness PT

3 tips for glute development

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Glute development is huge these days, fashions constantly change and currently the desire for women seems to be for more of a booty.

To develop this you have a couple of options one is too pay for expensive surgery like the Kardashians and pretend that you worked for it, or, you need to be specifically targeting the glutes, the muscles in the bum, when you train. So, what can you do within in your training to help develop this area.

  1. Using activation techniques to develop the ability to squeeze the glutes.

Before you start your session make sure you get the glutes ready to work. This banded exercise is a fantastic addition to your warm up. You can pick these bands up via Amazon and most runners shops these days. Be aware that different coloured bands have different strengths and will therefore be more challenging. Be sure to pick the band that allows you to really feel your glutes working rather than sacrificing form.

2.  Learn to deadlift

Deadlifts are an awesome challenging exercise to do, you can lift heavy and work the whole body especially the posterior chain (hamstrings, glutes and back). But you need to be able to do them safely, get a good coach to teach you if necessary. But learn and then start progressively make it more challenging, more reps, more weight.


3. 1 leg hip raises on a bench

A good addition to your session, make sure you push through your heel and try to use the glutes and hamstrings to make the lift, it can be easy to push the upper back into the ground too much and not use the right muscles. Remember you’re only cheating yourself (classic personal trainer quote) Try 3 sets of 12 and make sure you keep them after your big lifts at the start of the session.




2 comments on “3 tips for glute development

  1. SauceBox
    April 27, 2017

    Good tips! Very informative! You’ve got my follow. Check out my comedy blog and give it a follow if you like it!

  2. bodybyemilyrose
    August 10, 2017

    100% true. Activation exercises beforehand always give me better results!

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This entry was posted on April 26, 2017 by in body composition, Gym, strength, women, Workout and tagged , , , , , , , , , .
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