Glute Super Feature (Part 8-Final Part)
Thursday, December 3rd, 2009Exercising for your butt type- Now that we have examined some butt types and some specific glute exercises, lets look at what exercises will help better shape your butt type. In case you forgot you can scroll back up to the four main glute types. Here are some suggested exercises and programs that may help you on your quest for improved glutes based on your butt type.
The “A” shape glute- To keep this look you want to avoid overdeveloping your upper glutes. For this reason you should limit your abduction and hyperextension exercises. Abduction and hyperextension exercises work a lot of the hips and gluteus minor making the hip and upper glute region look bigger. Focus on exercises that hit the lower region on the glutes. An exercise diet heavy in Long Stride Box Lunges and the Butt Blaster Machine should help your cause.
Long stride Box Lunges: 3 sets of 10
Butt Blaster: 3 sets of 10
Butt Punch Dead lifts: 3 sets of 10
Barbell Glute Bridges 3 sets of 12
The “W1” shape glute- If you already have a W1, keep doing what you’re doing because you’re on the right track. Just to make sure you stay on track make sure you routinely have some Low Box squats, Barbell Glute Bridges, Glute Ham Raisers, and Abductors in your mix.
Low Box Squats 3 sets of 5
Barbell Glute Bridges 3 sets of 10
Glute Ham Raises 3 sets of 12
Abductors 3 sets of 12
The W2 shape glute- In this version of the W you need to focus on bringing up your lower glute area and strengthening your upper glute area. W2’s typically have larger upper glutes in proportion to their lower glut area so you do not want to build any more size but you do wan to strengthen that area since it tends to be weak. Get some work in with Single Leg Box Dead lifts, Bent Over Dumbbell Swings, Long Stride Box Lunges, and Barbell Glute Bridges
Single Leg Box Dead lifts 3 sets of 10
Long Stride Box Lunges 4 sets of 10
Barbell Glute Bridges 2 sets of 15
Bent Over Dumbbell Swings 1 sets of 15
The U shape glute- Your but is there but needs to be brought out. Generally you won’t need any more size just some perkiness. You want to watch the amount of work you put into your upper glute area because you are basically as wide as you want your upper glute area without over expanding the ratio to your lower glute area. Try and routinely get in exercises like High Step Ups, Bulgarian Squats, and Butt Blaster
High Step Ups 2 sets of 10
Bulgarian Squats 5 sets of 15
Butt Blaster 3 sets of 10
The P glute-The P glute needs to get down with some serious glute work! You need to learn how to activate your glutes to do a workload. You need to build some serious glutes here so you should be geared toward the power glute moves. Things like Barbell Hip Thrust, Barbell Glute Bridges, Low Box Squats, Glute squats, and Smith Machine Hyper Extensions should be your best friends. P glutes should always warm their glutes up first with some hip and glute stretching exercises.
Stretches:
Hip Flexor Stretch 5 reps each leg
Single Leg Glute Bridge 5 reps each leg
Workout:
Bent Knee Good Mornings 3 sets of 8 or Low Box Squats 3 sets of 8
Barbell Hip Thrust 3 sets of 8
Barbell Glute Bridges 3 sets of 8
Smith Machine Hyper Extensions 3 sets 12
In the End-Hopefully you have learned why working the glutes should be just as important as wanting to build up the rest of your muscles. Glutes are more functional and important than one would thing. Ranging from things like making you stronger, making you more functional, preventing injuries, and making you more eye catching in some cases, you shouldn’t neglect your hind side. Putting a little variety in the exercises you use to train you glutes can be a big help too. No one says what you’re doing is wrong or stops doing what you’re doing but trying new things can be beneficial to you. Glute training shouldn’t be limited to something that just gets worked a little when you’re doing another muscle. Hopefully this will help you go out and kick some serious butt!
You can find more helpful articles like this one at Taylorednutrition.tripod.com.
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