I have seen my friend Bret Contreras (aka The Glute Guy) post some of his clients and their glute transformations so I thought I would profile a few of our clients who have paid their dues to build their glutes to another level.
One of those people is HeavyWeights coach & competitor Megan.
Megan is one of my personal training clients now for about a year. You can read her transformation story by going “Megan’s Transformation Story“.
Megan is an animal in the gym and has competed in WeightLifting, PowerLifting, Fitness & Bikini. I don’t know anyone that works harder so what she has she has worked her butt off for, literally.
In coaching Megan for the last year we have really focused on improving everything but more than anything her glutes have really been a big focus.
Here are the Top 6 Exercises that Megan uses in training to improve her glutes.
1. Hip Thrusters
This is a great machine from Sorinex and thanks to Bret for this, you can get more information on the Hip Thruster here.
At HWTC this is also known as “Megan’s Machine” as she spends a fair bit of time on the Hip Thruster.
The hip thurster is a great piece of fitness equipment with limitless options for hitting the glutes.
If you don’t have a hip thruster machine you can do Hip Thrusters with a bar from the floor or also with your shoulders elevated.
Bottom line is start doing hip thrusters and hip thruster variations daily as the glutes are one of those muscles that you can hit often.
2. Kettlebell Swings
A kettlebell swing when done correctly is one of the best exercises for glutes, hamstrings, quads and overall fat loss and conditioning.
However when done wrong it is one of the worst exercises so do your homework and if possible get taught how to swing by someone who knows (I did the StrongFirst SFG certification and it was a game changer in my training and coaching, thank you Daniel John).
You can get more information on how to perform a Kettlebell Swing on my article on Men’s Fitness.com here 5 Steps To A Perfect Kettlebell Swing.
3. Sled Work
At HWTC Sled Work and Sled Variations are in almost every program.
If you are looking to build muscle, lose fat, and get stronger you can’t go wrong with sled work.
As well it builds the glutes big time.
The options for sled work are limitless and in my opinion if I had to chose one exercise overall it would be sled work.
Check out my blog posts here with more information on sled training.
Bottom line squats are one of the best exercises you can do for your entire lower body not just your glutes.
Squats will work your entire lower body and hit everything you need to build a better lower body.
It will help you burn fat, build muscle, and add shape to your legs like no other exercise.
Bottom line, for a nice bum you gotta squat.
Posted by Robert King on Wednesday, May 6, 2015
5. Deadlifts & Deadlift Variations
A lot of females tend to avoid deadlifts.
Maybe they think it wil make them “bulky” or maybe they just don’t know how to deadlift, but either way deadlifts and deadlift variations should be a corner stone of exercise in your training.
Some great options are regular deadlifts, sumo deadlifts, RDL Deadlifts, Snatch Grip Deadlifts and more.
Be sure to have most of your training built around squats and deadlifts as they are the best bang for your buck exercises.
Posted by Robert King on Sunday, May 10, 2015
6. Weight Lifting (Clean & Jerk + Snatch)
The WeightLifting Exercises are much harder to learn than doing a squat or a deadlift so I would really recommend getting them taught by someone with experience. These exercises look easy but they are far from it.
They require technical knowledge, co-ordination, timing and overall full body speed and strength.
They look easy but they are far from it.
Over the last year I have been really working hard to improve my technical knowledge of WeightLfiting knowledge. Doing the WeightLifting Course and also competing in my first WeightLifting meet a few months ago was a great opportunity to learn, coach and improve.