Gluteus Maximus
~ Build a Bigger Butt NOW! ~

Learn exactly how to build a bigger gluteus maximus..your BUTT! With the right glute workouts you CAN get a larger, rounder, firmer ass that you've been wanting easy and quick!

You might already be doing some glute exercises, such as lunges and squats, and other exercises to get that bigger butt...BUT if you're not seeing any results, then it's very possible that you're just not doing them right.

Have you ever noticed that your thighs get more work than your butt when you're doing glute workouts? All you need is a little knowledge on HOW to train your butt muscles when doing certain glute exercises and it'll change the way you train your glutes forever!

A lot of times, most people notice that their thighs take over the butt exercises leaving the glute muscles left out and not getting worked like it's supposed to.

A big reason that this can happen is due to the fact that a lot of butt building exercises are also great thigh building exercises...like lunges, leg press, squats, etc. You just need to know "how" to train the muscles right.

If your having a hard time activating your butt muscles, doing more exercises isn't going to cut it. You have to properly target your gluteus maximus MORE than your thighs...otherwise you won't see results.

[Note: You can click on the photos below for more information.]

Helpful Techniques:

Consciously Squeeze Your Gluteus
Maximus HARD During The Exercises

Let's test it out...while sitting in a chair squeeze your butt, as hard as you can. Do you feel yourself squeezing? This is exactly what you need to aim for while doing any type of glute exercises.

While lunging, squeeze your butt as hard as you can while you push "up" through your heel. This is what activates the butt muscles. Focus on contracting your butt rather than the exercise itself, until you get the hang of what you need to do to work your glutes.

When you concentrate on squeezing your gluteus maximus, you're activating your butt's muscle fibers which increases how much work they have to do...in return you'll soon see results!

Push With Your HEELS

Depending on where you put the pressure on your foot, it can alter the force and tension form your foot, through your leg and on up through your gluteus maximus.

If you push with the balls of your feet (the area below your toes), then you'll be activating your thigh muscles. Now, if you push through your heels, more of the tension will be placed on your hamstrings (back of your thighs) and your glutes.

Pushing through your heels gives you the FULL advantage of putting the force/tension relationship together.

When you do lunges or squats, try to raise your toes off the ground, this forces you to push through your heel, which does what? Forces your butt muscles to activate which makes them work harder.

Another unique way to activate your glutes during a lunge would be to place only your heel on the surface of a "step" or stair...but BE CAREFUL! Your balance may be off a bit doing it this way.

When doing the leg press, you can put your heels at the "top" of the foot plate, the rest of your foot will be off the top and not pushing on anything, causing all the tension to come through your heels.

Visualize Yourself "Sitting Back" During
Your Glute Workouts

Doing this is similar to pushing through your heels. When you "sit back" into the move, most of the tension will be placed on your hamstrings and gluteus maximus. When you "lean forward" instead of "sitting back", you'll put more tension on the front of your thighs.

While lunging don't let your torso lean forward, otherwise it throws more tension on those quads. Try to "sit back" while lunging, don't worry...your body's not going to let you lean back far enough to fall. You can actually feel the difference if you try both.

The same thing with squatting, don't lean forward too much. When you do, more pressure is placed on your quads and lower back. Usually it's due to a lack of flexibility in your calf muscles. You can easily correct this by stretching your calves for a good 5 minutes before your workout. Once your calves are more flexible you'll probably notice that you're able to sit back into the exercise more while maintaining better positioning (the upright torso).

IMPORTANT! If you do Smith Machine squats, specifically with the feet placed a little forward of the bar while you sit backwards into the bar as you do the movement, be CAREFUL!! This type of squat puts a TREMENDOUS amount of force on your knees.

The knee joint wasn't designed to push backwards against resistance and long-term use of this type of squat can lead to knee injury. So what you're doing is every time you do this exercise, you're grinding the connective tissue little by little - NOT GOOD!).

When squats are performed PROPERLY, it's an excellent exercise!

Pre-Exhaust Training

When trying to force "lazy" muscles to respond, pre-exhaust training is one of the most effective techniques to use.

It's simple: first, you do an exercise that ONLY works the target muscle. Then, right after that, you follow it with an exercise that works the target muscle AND several other muscles together.

You basically exhaust the target muscle first, then use an exercise that works other muscles to help push that already pre-exhausted target muscle even harder.

You can try the low pulley glute extensions and glute push-ups to train your gluteus maximus.

Low pulley glute extensions are done by attaching an ankle harness to your leg, standing facing the pulley machine and extending your leg straight back behind you.

You can also use resistance bands or ankle weights if you don't have access to this machine.

Glute push-ups (bridges) are done by laying flat on your back with your knees bent 90 degrees and feet flat on the floor. From this position, push your hips up towards the ceiling, squeezing your gluteus maximus hard. This exercise can also be done one leg at a time (just cross the non-working leg over the other). Using one leg forces your glutes to work harder!

Do as many reps of this exercise as it takes to reach muscular fatigue (it could be 8, 15 or even more, depending on the resistance and your strength). The real muscle-building work gets done during the second exercise.

When you've completed your set, immediately (and I mean IMMEDIATELY...no rest time here) move into the compound exercise for the gluteus maximus.

Compound Exercises

Compound exercises for the butt include exercises like squats, lunges, leg press, and the one-legged bench step squat.

Use a fairly heavy resistance for the compound exercise...as I mentioned above, this is where the muscle-building work gets done. Use a resistance that will allow you get about 8 to 12 reps per set. This is the most effective rep range for muscle building.

Squats

Lunges

One-Legged Bench Step Squats (demo video available for this one)

The best way to approach the pre-exhaust training is to focus on one leg at a time instead of both legs. It might take longer but the gluteus maximus gets worked more thoroughly and you'll most likely get better results.

Example: do the One-Legged Glute Push-Ups with your right leg then go right into doing a Bench Step One-Legged Squats with the same leg. Take a rest then do a set for your left leg.

Conclusion:

If you use the four training techniques described above, it can have a HUGE impact on your butt building progress. It's all about FORCING the glutes to take the lead during an exercise.

Follow these tips and you WILL build a larger, firmer, rounder BOO-TAY...Guaranteed!

If you need a training manual on butt building to help you on your way, then you NEED "Gluteus to the Maximus - Build a Bigger Butt NOW!"

This manual will take out the guess work for you, all you have to do is follow directions. It'll guide you on exercises, training programs, workouts, nutrition and supplement information, stretches, and much more...it's all targeted towards your goal: building a bigger butt FAST!

Click here right now to learn more or click the image!

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