The year of the booty has long outlived just the one year now, and everyone is still pretty obsessed with boosting their assets. However, growing your glutes isn’t always as easy as Insta fitness memes would have you believe. Sadly, it isn’t as simple as just doing squats and drinking protein shakes! Here are 3 key things you need to know, that will actually make a difference to your booty building process.
- Mind Muscle Connection
The glutes can be really hard to grow if they don’t ‘fire’. You can be performing your compound lifts; such as your squats and deadlifts, but without feeling your booty working. You need to build the mind muscle connection to ’cause the glutes to really ‘switch on’. It sounds ridiculous, but this is as simple as consciously thinking about feeling the muscle that is supposed to work. With clients I will just give them the simple cue, ‘squeeze the glutes’ or more effective, ‘crack a chestnut’. Once you build the mind muscle connection, your glutes will respond much more!
This brings me on to my second point; isolation. If you struggle to feel your glutes in your workouts and you’re working on building that mind muscle connection, some isolation work will help. Everybody loves the compound lifts and Instagram will have you believe the sure fire way to build your glutes is by squatting all day errrrrry day. But for some, heavy squats will just grow the legs, because the quads will take over during the movement. This is where isolation exercises come in; exercises where the glute is significantly taxed without taxing the quads or hamstrings much.
- Increase Calorie Intake
To significantly grow any muscle, to increase mass, you have to increase your calorie intake. Increasing your protein intake is a given, but you’ll also need to make sure you’re taking in more calories than you’re burning in order to gain weight.
What Im Wearing: Leggings: Lilybod | Sweater: Missguided |