If you tuned in to Pt.1, then by now you should be ass to grass in your quest for glute gains. It’s hard to stay true to the course in a world where butt implants and injections will soon find their way to a McDonald’s dollar menu, but for the soldiers intent on filling out their jeans, I present to you part two of how to get the perfect butt.
Now, if you recall, I mentioned that the trick to great glutes is training both for mass and shape. Once you build muscle, you now have something that you can sculpt to your liking. The trick is not just focusing on the muscle group itself, but on the surrounding muscle groups which contribute to its presentation.
It’s the same concept as putting on your very best outfit, and taking a photo shoot in front of a dumpster; great focal point, but shoddy surroundings. Very similarly, if you take a picture of a trash can on a beautiful sunset filled beach, you now have a very aesthetically pleasing trash can.
Now imagine if you work very hard to put on that outfit (mass) then walk onto that beach as your backdrop (shape) you’ve officially just worked it! So how do you create that beautiful backdrop that you so desire? Hard work, visualization and illusion!
As I mentioned before, the butt is made of a few anatomical parts. The shape of the butt has a few parts as well. Butts come in all shapes and sizes. The parts that make up the entire shape of the butt are the top curve (near the lower back), bottom curve (near the hamstrings), the width and the depth. Of these parts, one of the least malleable pieces is the width. That usually comes from the width of the hips. However, everything else is customizable to some extent. The best part is that even without putting on significant butt mass, you can create the look of a shapelier butt by tweaking the backdrop.
To enhance top curve, it’s a good idea to focus in on the lower back. Trimming lower back fat will create a deeper look in the lower back, while building the lower back muscles create deeper, more visible lines that separate the butt cheeks from the lower back.
Top Curve Exercises
Back Extensions 3×15-20
Good Mornings 4×12
Donkey Kick (on lying ham curl machine) 4×15 each leg
*Illusion Tip: A more toned upper back feeds into a deeper lower back
Enhancing bottom curve will come from the exercises mentioned in Pt.1 and focusing on carving out those hamstrings/back of your legs. Toning the legs creates a slight curve in the back of the leg, which leads into the bottom of the butt. This, combined with a deeper lower back gives the look that your entire gluteal area is one nice round curve, rather than a curve and a flat surface.
Bottom Curve Exercises
Leg Curls 4×12-15
Glute Ham Raises 3×8
Weighted Lunges 4×8 each leg
*Illusion Tip: If you’re really ambitious, attack those quads as well. More shape to the entire leg = more shape to the butt!
Along with these workouts from pt.1 and 2, keep in touch with regular cardio and stable nutrition to support your growth and decrease overall body fat. Find pictures of your realistic ideal butt, and put them up in places to motivate you. Remember, just like Instagram selfies, it’s all about the angles! If you train your butt from every direction with consistency, you can one day look back at the masterpiece you’ve created.