Many women strive for a bigger butt. And fair is fair, one will achieve this easier than the other. Yet everyone can train the glutes and change more towards the ideal picture you may have in your head.
Many people want to see immediate results after 1 workout. But be aware that such things (unfortunately) take time. With the right workouts and nutrition, I am convinced that you will succeed!
If you’ve clicked on this article, you’re probably still wondering things like ‘what are the best exercises to do?’ and ‘how quickly can I expect results?’.
We will cover these questions and more in this article.
Table of Contents
- How quickly can I expect results?
- Exercise 1: Squats
- Exercise 2: Donkey kicks
- Exercise 3: Glute bridges
- Exercise 4: Bulgarian split squats
- Exercise 5: Dumbbell stiff legged deadlift
- Exercise 6: Lunges
- Exercise 7: Weighted fire hydrant
- Why you don’t see the results you would expect
How quickly can I expect results?
When people start with a new workout or exercising in general, they generally want to see immediate results.
Unfortunately, this is not how it works with strength training.
How quickly you will see results varies greatly from person to person.
In addition, it depends on the initial situation of your body and the frequency with which you do the workouts.
Know that for this particular case of a workout for your glutes, it is necessary to perform the workout at least once a week to see quick results.
So when you will see results depends on many factors. Yet we want to provide something to hold on to because this often motivates people extra.
Generally, people see results after about 2 months. So don’t give up for this time anyway!
Exercise 1: Squats
We start with the most well-known exercise for the leg muscles and glutes; squats. Although this exercise looks very easy at first glance, it is certainly not. Some points of attention for this exercise are:
- Do not bend your knees below 90 degrees, this greatly increases the risk of injury.
- Keep your back straight.
- Do not bend your back too far forward during the exercise, this is also very bad for your back.
In the explanatory video below no weights are used, this is of course possible as an addition. The basic principles of the form are then the same.
Exercise 2: Donkey kicks
The next exercise is the donkey kick. An exercise in which you perform a kind of kick backward. Some points of attention for this exercise are:
- Place your hands in a straight line under your shoulders.
- Keep tension on your abs and straighten your back.
- As your leg approaches your body again, do not lean your knee on the floor. Keep constant tension on your leg muscles and glutes.
In the explanatory video below no equipment is used. You can make it harder on yourself by using resistance bands.
Exercise 3: Glute bridges
The third exercise is the glute bridge. This is an exercise that you perform lying on your back and during the exercise you lift your butt off the floor. Some points of attention for this exercise are:
- Place your feet away from your torso so that your lower legs are at a 90-degree angle to the ground.
- As you move upwards, try to make sure your thighs, buttocks and lower back are in a straight line.
- Relax your arms during the exercise, otherwise there is a chance that you will put pressure on this to get yourself up.
No weights are used in the explanatory video below. To make it more difficult for yourself you can use a barbell.
Exercise 4: Bulgarian split squats
Our next exercise is the bulgarian split squat. This is a variation of the squat where you use one leg. For this exercise, you also need a bench to rest the other leg on. Some points of attention for this exercise are:
- In the slumped position, make sure the front of your knees is above the front of your foot.
- Place your back leg on an elevation of about 40-45 centimeters.
- In the top position, make sure you maintain a slight bend in your knee. This way you avoid overstretching.
No weights are used in the explanatory video below. To make it more difficult, dumbbells are especially useful.
Exercise 5: Dumbbell stiff legged deadlift
The fifth exercise of this workout is the dumbbell deadlift. In this variant of the deadlift you put more focus on your hamstrings and glutes and less focus on your back muscles. Some points of attention for this exercise are:
- Keep your back straight during the exercise.
- Do not place your feet too far apart, around half a meter is sufficient
- Keep a slight bend in your knees during the exercise.
We have discussed the variant where you use dumbbells, this is generally the most pleasant. On the other hand, it is also possible to use a barbell.
Exercise 6: Lunges
The next exercise is probably the most well-known next to the squats; the lunge. The lunge is very similar to the bulgarian split squat, the difference is that you don’t use a bench for the back leg with the lunge. Some points of attention for this exercise are:
- Don’t touch the ground with your back knee, keep tension on your legs all the time.
- Make sure your knees don’t fall in during the take-off.
- Make sure your front lower leg is perpendicular to the ground and your rear lower leg is parallel to the ground.
No weights are used in the explanatory video below. You can make it more difficult for yourself with the help of dumbbells.
Exercise 7: Weighted fire hydrant
The last exercise is the weighted fire hydrant. This is an exercise that is quite unknown, but that is certainly not right! Some points of attention for this exercise are:
- Keep tension on your abs to keep your pelvis stable.
- Place your hands in a straight line under your shoulders.
- Keep your leg still for 2 seconds when it has reached the top, so you put the most focus in your glutes.
In the explanatory video below, the fire hydrant is performed with a dumbbell. If you are doing this exercise for the first time, it is wise to start without weight.
Why you don’t see the results you would expect
It is of course very frustrating if you do not see any results for a long time, while you are doing your very best.
That is why we now discuss a number of reasons why you may not see any results yet (or less than expected).
- You don’t vary your workouts
In the fitness world, routine is really an enemy that can limit your progression.
By doing the same thing over and over, you will lose motivation and your training performance will not increase.
So make sure you vary your workouts.
- You let your body recover too little
Going to the gym every day is no problem, it’s about giving rest to specific muscle groups.
Too fast a frequency in training stimuli for the same muscle group will lead to damage to your muscles.
If you train a certain muscle group, make sure you don’t train that same muscle group again the next day. Your muscles need at least about 48 hours of rest.
- Your diet is not good
For most people, nutrition is the most difficult, but at the same time, it is also the most important.
If you do strength training, it is especially important that you get enough protein.
If you want to know how to put together a perfect pre-workout meal, click here.
Lifestyle coach [5+ years of fitness experience]