No question: Amazing glutes are the most desired feature on the body for women. Having well-rounded glutes will make you look better in jeans, dresses, shorts, bikinis, or nothing at all. There are thousands of social media pages claiming to have all the secrets to achieving the coveted booty. With so much controversy surrounding the best way to train the glutes for improved development, it’s hard to know which path to follow. Well, let me set the record straight on a few of the biggest myths.
Myth 1. Squats are the best exercise for your butt.
In a report titled, “Glutes to the Max”, the American Council on Exercise conducted a comprehensive resistance training experiment examining glute electromyography (EMG). The study showed that performing a variety of glute exercises highly activate the glutes, not just squats. Moreover, the squat did not activate the glutes to the highest degree. Squats are a great exercise, but they alone will not maximize glute development. You want to perform other exercises that hit the booty from every angle, such as hip thrusts, deadlifts and back extensions. Your glutes are made up of 3 muscles: the minimus, maximus and medius. In order to achieve the type of fit booty you see as you scroll through your instagram feed, you must perform exercises that target all 3 muscles.
Myth 2. You need to lift heavy to build a booty.
Studies show that the glutes hold a fairly even combination of slow twitch and fast twitch muscle fibers. This indicates that both higher reps and lower reps should be performed when training the glutes. When attempting to maximize hypertrophy, (muscle growth) you want both the type I fibers and the type II fibers to grow to their fullest extent, and research indicates that higher rep training better elicits type I fiber growth, while lower rep training better elicits type II fiber growth. So, make sure you include a variety of rep ranges in your routine.
Myth 3. Your glutes must be sore the next day, or it isn’t working.
It is a common mistake to assume that if your booty isn’t sore in the days following a training session, then the workout was unproductive and inferior. This could not be further from the truth! You may be more sore in the beginning, doing more leg training than you’re used to or doing exercises you’ve never done before. But as time goes on, this soreness will most likely decrease. Many women who have seen the best results in glute growth never got very sore in the glutes during their transformation process.
Myth 4. The infamous “Squat Challenges” on the internet will give you a booty.
Even if you do 1000 squats per night, that won’t make your muscles grow. What will make them grow is to break down the muscles, and let them repair themselves over time. Building and sculpting your body takes time and patience, no matter which muscle you’re working on. But having a great trainer providing you with the right exercises, the right sequence, the correct rep range and number of sets, will get you to your results much quicker and more effectively.
There are many, many more misconceptions out there about how to build, lift, and shape your backside. Hopefully, this article has shed some light on optimal glute training strategies and dispelled some common myths and misconceptions. The best glute training programs focus on getting stronger while adhering to excellent technical form in a variety of exercises and rep ranges.