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Article: 4 tips to build your glutes quickly

Comment muscler ses fesses rapidements

4 tips to build your glutes quickly

If you're looking to get a plumper, bigger butt, there are some great gym routines that could be of great help to you. This muscle requires effort to recruit them effectively, but with perseverance and diligence you will quickly be able to see your first results. It's no secret that by exercising regularly, you can get the figure you want, muscle your glutes quickly and effectively.

If you are determined to achieve the goals you have set for yourself, we can assure you that strengthening your glutes will not be too complex a task.

4 tips to strengthen your glutes

Today and since the advent of social networks, curved buttocks are in fashion and very often the first thing women are looking for when they sign up for the gym is to shape their buttocks. If you are one of this type of people, discover in this article the best tips to strengthen your buttocks effectively.

#1: Exercise is essential

Let's start with the obvious: if you want to define or tone any part of your body, it's essential that you do the right exercise routines to get the results you're looking for. In this sense, here are the 3 best exercises to add to your program if you want to effectively strengthen your glutes:

  • The squat will be your ally, it is an exercise present in almost all sports routines, because it not only strengthens the glutes, but also your quadriceps, your hamstrings, your adductors, your lower back and your abdominal strap. This complete exercise is a must-have for your sports program.
  • Bulgarian lunges consist of raising your back leg on a bench or chair, bringing your second leg forward and bending your front knee until your thigh is parallel to the ground. This exercise engages the same muscles as when doing squats. Little trick: lean your bust forward to work your glutes more or stay straight to work your quadriceps.
  • The pelvic lift , better known as the "Hip Thrust" is the exercise that cannot be missing from your program if you are looking for a buttocks with more volume. It particularly targets your glutes and is very effective, if not THE most effective.

There are plenty of other exercises that can help you dramatically improve your glutes, but these are the top three for maximum results.

It is recommended that you perform each of these exercises in sets of 10-12, about once or twice a week. First learn to master the movements correctly, to find your balance in Bulgarian lunges. Then, for even more volume, slowly start loading using dumbbells or the machines at your gym.

It should be noted that all muscles need rest to grow, so don't try to work your glutes every day, you risk injury if the area is put under too much pressure on a daily basis.

How to build your buttocks with the squat

No. 2: Food is the basis of transformation

If you want to gain volume in the glutes, it is important, as in any program to gain muscle mass, that your diet is based on foods rich in protein. You will find it in meat, eggs, fish but also in red beans, quinoa and legumes.

On the other hand, foods rich in healthy fats can also be a great ally.

You find this type of fat in olive oil, nuts, avocado and all nuts. So you can easily include them in your snacks and ensure you get the most benefit from them.

Likewise, there are some options in the form of pills that are effective, such as coconut oil or rice oil, which are also beneficial for strengthening the buttocks and their development.

No. 3: Take food supplements

For a qualitative mass gain, it is recommended for an athletic woman to consume 1.8 to 2.5 grams of protein per kg of body weight. We know how difficult it can be to eat so many protein foods a day, and that's why we can recommend food supplements for the more athletic.

Whey is recognized as a source of high quality protein. Consumed up to 30 minutes after your workout, it can be a great help in helping you meet your daily protein needs.

However, keep in mind that dietary supplements are not miracle products. Protein powder is not suitable for people who do not exercise regularly and is not required. We only recommend them if you train intensively and regularly and are unable to consume enough protein.

#4: Let the muscle rest

If you think that the more you exercise daily, the faster you will see results, this is false and counterproductive! Muscles that you don't rest have a harder time growing and are more prone to injury. Conclusion, soliciting the same muscles every day is not the best way to sculpt your buttocks, whether you are a beginner or not. To achieve your results, 48 ​​hours of rest after each session are necessary.

How long does it take to see the desired results?

Obviously, there is no better motivation than to see the first results of your efforts, and for this the question that all sportswomen ask themselves from the start is: when will I have the buttocks of my dreams?

The results will depend on you and your genetic predisposition. Two people who perform the same sports program, at the same frequency, will not obtain the same results at the same time. For some, getting a bigger butt takes a few weeks, while others will need more intense exercise over the long term for their first results. This will depend on the age, sex, but also on the sporting past of the person. But whatever it is, the most important thing is to put a real intensity in each of your sessions and to persevere, because the results will eventually appear and the ultimate objective of this transformation is still to stay in shape in the long term.


1) What is the most effective exercise for the glutes?

Squats and lunges are some of the most effective glute exercises because they target the leg and glute muscles at the same time.

2) How to have bomb buttocks in 1 month?

To get bulging glutes in a month, it's important to combine targeted glute exercises with a healthy diet and regular exercise routine. It is also important to consider individual differences in genetics and body composition.

3) How to strengthen your glutes naturally?

To strengthen the glutes naturally, it is recommended to do exercises such as squats, lunges, bridges and hip extensions. It is also important to maintain a healthy diet and exercise regularly to stimulate muscle growth.

Find our sports program for women (Glutes/Legs) — FREE, 100% free to help you structure your sessions!

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