3 Easy Steps For Better Glutes

How to build bigger glutes

Team Beast athlete Erica Altman has the lowdown on three easy steps to build great glutes. It's easy to apply to your own workout and sure to get results, so check it out! If you are looking to build and grow a bigger booty – here are some of my top training/diet principles!

1. Don’t be afraid to lift heavy

  The key to glute muscle growth isn’t through the crazy variety of exercises you see on Instagram. Instead, it’s more about the progressive overload process. Progressive overload is the continued increase of stress placed upon the body during exercise training. Performing this training method can ensure muscle growth and development. When training, continue to add more weight to each exercise. Don’t forget to squeeze and engage the muscles at the top of each rep. Feel the burn!

2. Eat to grow!

  If you want to grow your glutes, you need to make sure you are following a proper diet. Integrate a higher protein diet to maximize muscle growth. If you are having trouble eating enough protein, throw in a protein shake like Beast Protein.

3. Incorporate isolation movements

  Compound movements like squats and deadlifts are critical for glute growth, but don’t forget about the isolation exercises. Isolation exercises will help focus the tension on the glutes and not the legs (quads/hamstrings). Like I said earlier, don't be afraid to go heavy on these and really push it. Go heavy, feel the burn and you will get results! Here are some great glute isolation exercises:

• Single leg squats (pistol squats)
• Bulgarian Split squats
• Kick backs
• Single leg deadlifts

See? Simple and easy. Three quick steps for you to follow, and now you are ready to build a bigger booty!

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