Glute Training: Here is how we help ladies – or anyone – grow their glutes.
Glute Training 101. Everyone wants them! They’re very aesthetic, and they are crucial for preventing, managing, or getting out of back pain all together! Here are a few ways we get people glute results:
- Glute Activation.
- This is a crucial part to glute training that many people don’t get: if you don’t feel your glutes working when you are working out, and don’t feel your glutes get sore post workout, then you’re not going to be able to grow them. (Soreness isn’t all it’s cracked up to be – but if you can’t feel your glutes at all, we’ve got a problem!) We start everyone with a series of glute activation workouts which teaches people to use their glutes! If this gets skipped, you’re missing out on glute gains in your training.
- Glute Biased Technique.
- After this, all of our glute training has glute biased technique. There are several different ways to squat, and many of them don’t target the glutes very well. At Spark Fitness, we teach everyone to squat in a way that maximizes their glute involvement. We do this with all of our movements so your glutes are getting the most training possible! One of the specific ways we do this is we teach everyone to do the low bar back squat – this is how you bias your glutes when you squat. There are plenty of other exercises like this!
- Glute Strength Training.
- After your glutes are active, you master glute biased technique, then we work on getting you and your glutes VERY strong. This is the only way to actually build muscle, and when you build muscle you grow your glutes and develop more curves, and rounder muscles that people love to see in the glutes! (See this awesome article by the world’s glute training expert). If you put 100+lbs on your squat, deadlift, and hip thrust, you glutes will have grown significantly! (More: Strength Training is Irreplaceable, and this article talks about how to actually build muscle – there’s some great takeaways)
- Glute Diet.
- In addition to this, we help our clients get on a diet that helps them grow their glutes. Glute training is an extremely important part of the battle, but diet is just as, if not more important! We see all the time that people are trying to eat in a way to be skinny (sometimes without realizing it) and hoping to grow round glutes – and it doesn’t work that way! You need to eat in a way that helps your body build your glutes, not that gets your body to shrink down. Think about it – muscle has mass. If you want to grow glutes, you need to add muscle mass, and that means being ok with having the scale go up! Protein and carbs are a very important part of this! We give you the tools you need to do this.
- Glute Lifestyle.
- Along with a Glute Diet – you need to sleep so you can recover to build muscle in your glutes, remove stress from your life, and stay hydrated! You can’t just have a shit lifestyle and train 7 days a week and expect results – you have to follow a structured plan, rest, recover, and do the things outside the gym that get results!
The best way to grow your glutes is to hire a personal trainer that has grown their own glutes, and has helped others do the same! We have exactly that at Spark Fitness in North Hollywood.
If your program, diet, technique, and lifestyle aren’t working in your favor – then you might be wasting some of your time and money and leaving progress on the table. No one is going to be around forever – get those glute gains locked in while you can and give yourself as much time as possible for you (or your parter) to enjoy them!
If you need help getting stronger, and growing bigger, rounder glutes… send us your info and we’ll reach out to help!
