Glutes are the muscles that sit between the body and help you perform athletic activities on your two feet. The back side of your lower body contains the largest muscle groups; one of them being the glutes. They are known for their strength and aesthetic appeal and consist of three muscles: the gluteus medius, gluteus maximus, and gluteus minimus.
If you have weak glute muscles, you'll have trouble performing daily activities, making you less efficient. Strong glutes are necessary for walking, running, and heavy weight lifting. To stay energetic and have curvy butts, people work hard to get the results they want and the majority of them are women.
It is one of the major reasons why women join the gym. Well-built glutes not only look eye-catching but have many health benefits, such as supporting your lower back, increasing lateral stability of your lower body, and preventing injuries.
Like other body parts, glutes differ in size and shape. If your glutes aren't as big or toned as you want, you have landed on the right page, because we have an easy-to-follow workout plan that will get you the perfect glutes in only 7-weeks.
Related Article: How to Train Your Glutes & Get the Butt You've Always Wanted – DMoose
Workout Summary
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Main Goal |
Build Muscle |
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Workout Type |
Single Muscle Group |
|
Training Level |
Beginner |
|
Duration |
7 Weeks |
|
Days Per Week |
2 |
|
Time Per Workout |
50-70 Minutes |
|
Equipment Required |
|
|
Target Gender |
Male & Female |
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Supplements |
DMoose BCAAs or EAAs |
Workout Description
The glutes are one of the most overlooked and neglected muscles in our bodies. With this 7-week training program, you will learn how to train them properly so that they can be stronger than ever before!
If you want the best results from this training, you must focus on the workouts and develop a better mind-to-muscle connection. This means concentrating during workouts, feeling your muscles move, and avoiding distractions.
For this 2 days a week and a 50-70 minutes a day workout you'll be needing dumbbells, barbells, and machines to perform the workout efficiently. It includes several compound exercises such as squats, reverse lunges, dumbbell step-ups, and isolation exercises like leg extensions, and seated leg curls.
Moreover, if you want to boost your workout, you can take whey protein powder by DMoose; it helps in muscle production, increases energy levels and overall mood.
Adding BCAAs or EAAs can also help your body recover after a workout and develop stronger muscles, which will help you achieve your fitness goals and give you desired outcomes.
Related Article: 8-Week Glute Workout & Guide for Women – DMoose
Workout Routine
Day 1 - Workout
Day 2 - Off
Day 3 - Off
Day 4 - Workout
Day 5 - Off
Day 6 - Off
Day 7 - Off
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Workout Details
Go through the table below to start your glute muscle building journey.
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The Butt Builder |
||
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Exercise |
Sets |
Reps |
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10 |
10 |
|
|
10 |
10 |
|
|
4 |
8 to 10 |
|
|
3 |
12 |
|
|
3 |
Failure |
|
Conclusion
Working your glutes will increase your overall output on the lower body movements, support your lower back, ultimately reducing back pain. The purpose of having a big yet well-toned butt is not always to achieve aesthetic goals, but it is necessary for the health of individuals.
Stronger glute muscles are important because they improve your posture, balance your upper body and help avoid injuries. Regardless of why you want to grow your glute muscles, following the workout mentioned above will help give you good results.
In addition, treating your body with nutrition supplements before and after a workout will build and strengthen your muscles, and recover them faster after an extensive workout.
However, working out may seem tough to you, but if you work hard and stay consistent throughout the 7-week training, you will see the results and realize your efforts were worth it.
Reading List
Article Sources
- Buckthorpe, M., Stride, M., & Villa, F. D. (2019). ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS - A CLINICAL COMMENTARY. International Journal of Sports Physical Therapy, 14(4), 655–669. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6670060/
- Muscles of the Gluteal Region - Superficial - Deep - TeachMeAnatomy. (2019). Teachmeanatomy.info. https://teachmeanatomy.info/lower-limb/muscles/gluteal-region/
- The Anatomy of the Gluteus Maximus. (n.d.). Verywell Health. Retrieved March 18, 2020, from https://www.verywellhealth.com/gluteus-maximus-anatomy-4690997
