In case you’ve been living under a rock for the past five years, a belfie is a selfie that showcases your butt. A good belfie will accomplish all the important things in life: Impressing your friends and attracting a potential mate. Hey, you may even become Instafamous! You’ll be able to quit your day job and post your belfies on social media while promoting some overpriced supplement or tea! Belfies have become so popular, you can now capture your work of art at the perfect angle using a belfie stick.
What better reason do you need to build an awesome derrière?
To get you started towards achieving your perfect belfie-booty, let me drop some knowledge bombs about the butt muscles. The booty is made up primarily of three muscles: the gluteus maximus, medius, and minimus.
The gluteus maximus is the largest of the butt muscles and is what makes up the majority of what people see—or grab. Developing this muscle will contribute to enhancing the appearance of your rear-end the most.
The glute medius makes up the upper and side part of your hips (the part where your man puts his hands when you dance).
The glute minimus is a small muscle located under the other glute muscles. As a result, it does not contribute to the visual appearance of your booty as much as the other two. Therefor, focus primarily on the development of the glute maximus and medius to make dat booty pop.To do so, perform exercises that specifically target the glute max and medius. I know what you’re thinking, just squat! Right? Well, not quite.Yes, squats are a great exercise for glute and leg development and certainly deserve a place in your fitness routine, but they are not the king of all glute exercises.
Continue on the next page for the best glute exercises…
According to research by Dr. Bret Contreras (a PhD on sports science and the world’s foremost expert on booty–building), the glute muscles show the highest activation from exercises like hip thrusts, hyper extensions, and pendulum kickbacks. These exercises generate twice as much glute activation than squats.
Here are my top three exercises for targeting the glutes that are practical to implement in most gyms:
45 Degree Hyper Extensions & Reverse Hyperextensions
Continue on the next page for more videos…
Abduction Exercises: Band Abductions, Cable Abductions, X-Band Walks.
These exercises are particularly good for the glute medius.
Other great exercises for the glutes include sumo, conventional, Romanian, and stiff-legged deadlifts, squats, split squats, and lunges (lean forward a little bit on lunges to increase glute activation).
To figure out which exercises you should select, try a few of the above and see which ones you like best, and which makes your booty burn the most.
Train your glutes 3–5 times per week. Don’t worry about overtraining, your glutes are very resilient muscles and can handle a heavy workload. A variety of rep ranges should be utilized when training glutes. It is best to use a variety of rep ranges, different rep ranges stimulate muscle growth in different ways.You can set this up by starting with lower reps (1–5), and then medium reps (6–15), and then to higher reps (15–30) in each workout. You can also have a low rep day, a medium rep day, and a high rep day.To make your glutes grow, you’ll want to progressively overload the booty muscles. This is just a fancy way of saying to gradually increase the workload over time. During each workout, try adding some weight or a rep or two.
Continue on the next page for a sample three-day full-body routine with a focus on glutes…
Sample three-day full-body beginner routine with a focus on glutes:
- Hip Thrusts 3 sets of 5
- Sumo Deadlifts 3 sets of 8
- Lunges 3 sets of 12 (per leg)
- Band Abductions 2 sets of 20
- Cable Kickbacks 2 sets of 30
- Overhead Dumbbell Press 3 sets of 10
- Front Planks 3 sets of 30–60 second holds
- Bridges 3 sets of 10
- Squats 3 sets of 10 (per leg)
- Hyperextensions 3 sets of 12
- X-Band Walks 2 sets of 30
- Assisted Pull-Ups 3 sets of 10
- Side Plank 3 Sets of 30-60 seconds
- Hip Thrusts 3 sets of 10
- Sumo Deadlifts 3 sets of 12
- Lunges 3 sets of 15 (per leg)
- Band Abductions 3 sets of 30
- Cable Row 3 sets of 10
- Incline Push-Ups 3 sets of 10
- Cable Twists 3 sets of 15
One final note: You want to feel the muscle working as you perform each exercise. If you don’t, you are cheating yourself. For optimal results, squeeze those butt muscles as you perform each exercise (no, not with your hands). Flexing/squeezing them will increase activation, leading to better development.For a belfie-ready booty that will make Kim K do a double take, you’ll want to utilize exercises that specifically target the glute muscles, like hip thrusts, hyperextensions, and band abductions, in addition to the classics like squats, deadlifts, and lunges. Steadily attempt to increase your workload over time, use a variety of rep ranges, and SQUEEZE your glutes while performing the exercises—or just all the time.
Now go get to booty-building and enjoy reveling in the admiration of your friends and colleagues.Already an experienced booty-builder and looking to kick it up a notch? Click here to get Chris’s free report on advanced techniques to intensify your glute workouts to really make your booty burn and grow!
Chris Protein is an online personal trainer and one of Austin’s top one-on-one trainers. He is also an award winning physique competitor and fitness model. He specializes in helping people build their glutes, lose weight, and develop nutrition and exercise programs that they can enjoy and sustain long-term. For more articles and info: Instagram, Facebook, Website