Scientific Booty Building We Can Learn From Instagram Girls
Posted by Dayne Hudson
Estimated reading time: 6 minutes
Most people think the exercise I’m about to reveal is for legs only.
But they’re wrong.
I’m talking about squats.
So why are they so good?
Because a recent study measured the muscle growth results of the glutes from squats in comparison to hip thrusts.
Everyone goes on about hip thrusts for glute growth, and the squats don’t get as much fanfare.
The study researchers recruited advanced female trainers who performed hip thrusts and deep squats for 12 weeks, measuring their “1 Rep Max” (1RM) and muscle growth.
And not surprisingly, hip thrusts induced significant improvements in glute strength and glute size.
But when it came to overall glute growth and muscle growth, the squats were significantly better for growth.
In fact, the glute growth resulting from squats was more than twice the hip thrusts.
How did this happen?
Research shows that muscle growth is best when a muscle is under more tension. Such is the case with the squats; you'll notice there's a shorter range of motion during hip thrusts than there is with squats.
But this is not to say we should leave out hip thrusts altogether, which brings us to our next exercise…
There are three critical tips here:
You must keep in mind the three principles for muscle growth:
Hip thrusts are great at eliciting mechanical tension (resulting from the heavy weight), and metabolic stress (a pump in the glutes from the exercise, and generally feeling gassed after a set).
But we don't get much of a muscle stretch, aka muscle damage (the third principle!) during hip thrusts.
So that’s why we need a variety of exercises, which brings me to your next one…
With the walking dumbbell lunge, you want to adopt a stride length your shin angle at the bottom is just slightly forward.
Ensure the front of your knee is lined up with the front of your shoes and isn't spilling over it.
And here’s a super important tip: Make sure you lean forward about 20 degrees to work your glutes more (but not as far as 45 degrees).
Also, taking a short step before a rep works the quads more, whilst a too longer step will work the hamstrings more.
Try these at the end of your workout; they’re a great finisher.
Back to a variation of number 2 here – it’s a really effective way of isolating each glute.
You can also hold it at the top of the movement for longer than usual (up to 4 seconds).
Here, instead of using a barbell, use a dumbbell or kettlebell. If you’re working your right glute, place the dumbbell or kettlebell over on your lap on the opposite side. So here, you’d be placing it on your left.
Perform your reps, and really squeeze and hold each one at the top as mentioned.
It’s a great variation to barbell hip thrusts where you perform both at the same time. It does take longer, but it’s well worth it.
These are very effective, but not as popular because most people don’t know how to do them.
Hyperextensions work the glutes, hamstrings, and erectors.
The other alternative to totally isolate the glutes is to "round over at your spine fully" at the bottom. This will take your lower back (erectors) right out of it, and just your glutes and hamstrings will be worked!
PRO TIP: Turn your feet outwards 45 degrees, which will also deliver more glute activation.
This machine is a great finisher also.
You can go much heavier than you think, too. You simply sit on the machine and make sure your bottom is firmly planted. You use both knees and push them out to the side and bring them back for one rep.
As you get more and more experienced, you can sit your bottom out of the machine’s seat a bit whilst holding performing your reps. This allows you to lift heavier and thus overload your glutes more.
You could try switching between these glute workouts from one week to the next:
Week one
Week two
Six great exercises for your booty are squats, hip thrusts, single-leg hip thrusts, dumbbell lunges, hyperextensions, and the hip abductor machine. With those exercises, you’re allowing for a great range of motion to grow your glutes, whilst staying in line with the three principles of muscle growth. Squats perform better than hip thrusts in research examining glute growth. But make sure you’re combining both, whether in the provided workouts, or one you create yourself.
Like many, Dayne was once desperate to lose weight and get into shape. But everyone he asked, everything he read, lead to the same place... nowhere.
His journey started there - researching science journals and completing a Sports Nutrition Specialist qualification so he could make weight loss easier.
Posted by Dayne Hudson
Estimated reading time: 6 minutes
Posted by Dayne Hudson
Estimated reading time: 5 minutes
Posted by Dayne Hudson
Estimated reading time: 5 minutes
With over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.
We're an Australian manufacturer and supplier of high quality sports supplements.
Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.
One thing that sets Bulk Nutrients apart is that we love to talk to our customers!
Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.
If you prefer email you can email us day or night at info@bulknutrients.com.au
For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.
Or if you'd like to get in touch through our online contact form, that's cool too!
Terms & ConditionsSustainability StrategyPrivacy PolicyPayment InformationSitemap
All prices are in Australian dollars (AUD) and include GST unless otherwise stated.
All content copyright © Bulk Nutrients 2008 - 2024