How to grow your butt

Don't work your butt off doing the wrong exercises. Follow these simple guidelines to build that ultimate .

Squats, Deadlifts, and Lunges are great, but if you don't know how to feel the glutes doing the exercises is a waste of time. The reason is that, often, the quads and hamstrings take the majority of the load because you can't feel the connection in the butt.

Enter the mind-muscle memory connection. Before you exercise, start with a bodyweight movement that 'primes' the butt. Here are a few examples you could do:

• Banded glute bridge/hip thrust/Bsits B sit for unilateral glute activation Crab walks Frogger Hip thrust Stiff Leg Hip hinge

Start with 2 sets of 15 reps of these exercises and make sure you form a mental connection and intention to squeeze your glutes as hard as you can.

Do the Compound lifts first, followed by isolation exercises such as the cable kickbacks. Begin with Deadlifts, Squats, Lunges, good mornings, and hip thrusts, followed by the accessory exercises such as cable kickbacks and seated adductions.

Make sure you lift heavy! The muscles in the glutes won't grow unless you give them enough stimulus. Train with heavyweight and stay within the 6-15 rep range. Furthermore, train the glutes at least three times a week for a total of 15 sets.

Train at least 3 to 4 times per week. This will speed up muscular adaption and accelerate muscle growth in the glutes. If you follow the advice listed in this article, most of you will have no problem building your butt.