How to Build a Lifted Booty

By | February 1, 2016
This one is for all the ladies of Rock Hard!  We all want that tight, lifted booty, right? Well, what’s the most effective way to develop and grow your glutes? Everyone has their own techniques, but I’m going to speak here from my own experience. The two most important things are eating clean and lifting weights. You must EAT, eat clean, and eat a lot! Like many of you who train with us know, you need to constantly be nourishing your body to maintain a high metabolism and to see muscular gains. You also need to lift weights, heavy weights, to achieve your goals.
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fitness, sport, training, people and lifestyle concept – group of women making squats in gym

Ladies, do not be afraid of getting “bulky” or “looking too masculine.” I promise you that lifting weights will not do this in itself. You would have to be on a very strict lifting and diet program to achieve muscular bulk. So, unless that is a specific goal of yours, I would never worry about getting too bulky. Developing more muscle will actually help you burn fat throughout the day when you aren’t working out. That means you can constantly be working at achieving that lifted booty you want! How great does that sound?


Now that we have that out of the way…. 🙂 Let’s talk anatomy. The glutes are built from three muscles: gluteus maximus, gluteus medius, and gluteus minimus. Working your glutes in different planes and in different angles is what will contribute to the most effective growth of that lifted booty. I’ve found that working in different movement planes and pushing yourself to failure is what contributes most to muscle hypertrophy (growth). Also, don’t forget that everything in the body is connected. With that being said, I’ve found that the other muscle group that contributes to that “booty lift” are the hamstrings. 
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 There are many different exercises you can work on that build these muscle groups specifically, but I’ll touch on a few techniques that apply no matter what exercise you are doing. For one, glute activation requires a lot of mind/body connection. This means you really have to THINK about muscle activation throughout the rep to achieve full effectiveness. Next, really focus on squeezing your glutes hard when you get to the top of your rep, sending your hips forward while doing so. Pause at the bottom of your squat and slow down your reps. You can also use bands and the hip abductor machine to change things up, that way you won’t get bored.


Work your hamstrings with Romanian Deadlifts (straight leg deadlifts) and the leg curl machine. Switch things up on the hamstring machine by doing one leg at a time, doing pyramid sets or pausing for a few seconds at the bottom of your rep. Because the hamstrings are right below the glutes, it’s important to build these muscles to help lift the glutes. 


Thanks! – Stephanie