1. Wake Up Your Glutes
Your glutes ‘fall asleep’ since they don’t get used as much in everyday life, so you need to learn how to use them again. While standing, squeeze one butt cheek as hard as you can. For some people, nothing much (or at all) happens, but you can learn to make this mind-butt connection. During exercise, focus on the muscle you’re aiming to engage instead of just going through the motions.
2. Booty Fatigue
50 repetitions with light weights aren’t nearly as effective as strength training with heavier weights and fewer reps. Be sure it is challenging. The sweet spot would be between six to 12 repetitions for three or four sets. Gradually increasing the weight with each set is another great way to reach muscle fatigue.
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3. Barbell Hip Thrusts
Barbell hip thrusts work solely the glutes if done right. Squats only work your lower glutes, while barbell hip thrusts work both your upper and lower gluteus maximus and get the highest activation. Try the exercise at first without weights, and then gradually increase your load.
4. Hit Your Legs
Be sure you work out your quadriceps and hamstrings. Increasing the shape of your legs will also increase your butt. Try weighted squats, deadlifts and jump squats/box jumps to increase overall power.
5. Watch Your Diet
All the exercise in the world won’t matter if you’re not eating well. Don’t down too many calories, but be sure you are eating enough to fuel your exercises. A serving of lean protein (beef, eggs, tofu, greek yogurt, chicken) at each meal plus a dose of BCAAs within 30 minutes to an hour after finishing your workout will do the trick.
6. Get Your Sleep
Prioritize your sleep. Not sleeping enough can negatively impact your metabolism and muscle recovery.
7. Take A Rest Day
More exercise isn’t always better. You can run your body into the ground with exercise. Overtraining can result in hormonal, nutritional, mental/emotional, muscular, neurological and other imbalances.