“Stop believing the hype on Instagram. You can’t buildup your biggest muscle (gluteus maximus) by putting in little to no work,” says Maggie Mangiel Trainer/Nutritionist Body On Track
According to Maggie, squats do not need to be our first choice in shaping up our booty. “Air squats pics and booty exercises on weird gym machines are only posted for likes and followers. Women with respectable booties don’t do squat challenges. Want glutes that salute, think sprinters; like Shelly-Ann, VCB, Flo-Jo…yep those booties. I can basically tell you that sprinting will develop your backside like no other exercise…I especially like it because it helps to build proportionate muscles in the legs, hips and butt over time (you’ve got to maintain that special quad/hamstring/glutes ratio…over-squatting can leave you quad-dominant).
Sprinting is basically to run or go at top speed especially for a short distance. It can be done on the treadmill or the tracks. Add a set of 10 x 60m sprint intervals once a week to your legs and booty routine and watch that back shelf rise,” says Maggie Mangiel, Trainer/Nutritionist Body On Track
Yet there’s another exercise move that will fire up the glute muscles. HIP THRUSTS
Did you know that the hip thrust is considered one of the best glute exercises on the planet? According to recent studies by the American Council on Exercise, if you want to transform your backside, one of your weapon of choice should be the hip thrust. No research comparing how squats and hip thrusts effect the glutes have been conducted until Bret Contreras (www.gluteguy.com), the creator of the hip thrust, conducted one.
- The hip thrust might be intimidating or embarrassing at first, but professional athletes and physique competitors are using it to strengthen their glutes and build their strength, speed, and power.
- There are technically 1,728 different hip thrust variations, but stick mainly to barbell, band, and single-leg variations.
Based on what the research shows, both squat and hip thrust exercises build and develop the gluteal muscles effectively and should be incorporated in a training program. Though the hip thrust offers more gluteal bang-for-your-buck results.
The best variation for beginners is from the floor without weight and then add on as you get stronger with the exercise:
Glute Bridge — Lie with your back on the floor and knees bent at 90 degrees. Lift the hips off the floor by pushing through the floor with your heels. The result should be a bridge from the back of your shoulders to your knees. Squeeze your butt and hips upward and hold. Lower your hips and repeat. Try elevating your feet with stairs like Jada Pinkett-Smith.
Photo courtesy: Shape Magazine, Jada Pinkett-Smith