Do you have a flat butt? Would you like discover some powerful tips and exercises to help you build a more fuller, rounder, and sexier butt? You’ll find it all in today’s article, which includes links to photo and video demonstrations.

Powerful Tips, Tricks and Techniques For Building Larger, Firmer, Rounder Glutes

By Nick Nilsson

Do your thighs get more work than your glutes when you’re doing glute exercises? This information is going to change the way you train your glutes forever!

It’s a common problem that many people run into when they’re trying to build and work the glutes: the thighs take over the exercises and the glutes get left out in the cold!

One of the major reasons this happens is that some of the most effective glute-building exercises are also among the most effective thigh-building exercises, e.g. squats, lunges, leg press, etc.

And, quite often, a person who has smaller glutes and whose goal is to build their glutes already has muscle attachments and leverage issues that favor thigh development over glute development. This can set them back right from the start.

If this sounds like you, read on, because the information you get today is going to change the way you approach your glute training forever!

Let me put it this way…if your glutes already have a hard time getting involved in exercises, performing more exercises won’t solve the problem! You’ve got to properly target your training to make sure the glutes get worked more than the thighs or you simply WILL NOT be able to maximize your glute development.

Today, you’re going to learn a number of training techniques that can help build those large, round firm glutes you’ve been looking for! They will help you to overcome any physical and anatomical limitations your glutes may have.

[Please note: there will be a link to photo demonstrations of several of these exercises, positions and techniques below.]

Techniques:

1. Consciously squeeze your glutes HARD while doing your exercises

Are you sitting in a chair? Clench your glutes as hard as you can. Feel the squeeze? This is what you need to strive for while doing glute exercises.

When you do a lunge, squeeze the glute hard while you’re pushing up. This will help to activate the glute muscle. It’s all about getting your mind into the muscle and forcing it to contract rather than just going through the motions of an exercise. By concentrating on squeezing the glutes hard during your sets (of whatever exercise you’re doing), you’ll be activating the muscle fibers of the glutes and increasing the amount of work they do.

If you don’t believe this technique can work, try this: go for a walk up and down some hills squeezing your glutes hard as you push yourself forward with each step you take. The following day, sitting down will take on a whole new challenge!

2. Push with your heels

The transmission of force and tension from your foot through your leg and glute can be altered by where you put the tension on your foot. If you push with the balls of your feet (the forefoot area), more tension will be placed on the frontal thigh (the quadriceps). If you focus on pushing more with your heels, more tension will go through the back of the thighs and to your glutes.

By pushing with your heels, you can take FULL advantage of this force/tension relationship. For example, when you’re doing lunges, try to raise the toes of your front foot off the ground. This removes tension from the front and focuses more on the heel. This will, in turn, send more tension to the glutes, making them work harder.

There are several practical techniques you can use to really force the heel push. For example, on lunges, do them with your heel on the edge of a stair or Step platform. Place ONLY your heel on the surface and do the lunge from there (be careful of your balance on this, however, as your base of support is decreased with this technique).

If you’re doing the leg press, you can focus on the glutes by placing your heels on the top edge of the foot plate (the rest of your feet surface will be off the top and not pushing on anything). When doing squats, simply raise your toes up in your shoes to achieve a similar effect.

To view these techniques in action, please click this link: Butt Exercise Demonstration >>>>

3. Visualize “sitting back” when you’re doing your glute exercises

This idea is similar to the concept of pushing with your heels above. When you “sit back,” more tension will be sent through the back of the thighs and the glutes. If you lean forward (the opposite of the “sitting back”), you will tend to throw more tension on the quadriceps (the front of the thighs).

We can use both the squat and the lunge as examples of this. When doing the lunge, don’t let your torso angle forward while you’re performing the movement. This will throw more tension on the quads. Visualize yourself “sitting back” into the movement. Your body won’t let you lean back far enough to fall over but this “lean-back” will put more tension on the glutes immediately. This is something you can try at home right now and feel the difference right away.

If, when you’re doing squats, you don’t normally feel the glutes working very strongly, you could very well be leaning too far forward as you squat. This throws more tension onto the quads and lower back. This problem is often caused by a lack of flexibility in the calves. To fix this, stretch the calves for at least 5 minutes before doing any squat exercise. You will soon find you’re able to sit back more and maintain a better body position (more upright torso). This will turn the squat into a great glute-builder for you!

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, beware! This variation of the squat places a TREMENDOUS shearing force on your knees.

Unfortunately, the knee joint simply wasn’t designed to push backwards against resistance in this fashion and long-term use of this squat variation can lead to knee injury (basically, every time you do this exercise, you’re grinding the connective tissue down a little more – not a good situation). Don’t worry, though! Squats themselves, when done properly, are an excellent exercise!

To view these techniques in action, please click this link: Butt Exercise Demos >>>>

4. Pre-Exhaust Training

Pre-Exhaust Training is one of the single most effective techniques for FORCING reluctant muscles to respond to training. The idea behind this technique is simple: first, use an exercise that works ONLY the target muscle. Then, immediately follow that with an exercise that works the target muscle AND several other muscles in addition. You essentially exhaust the target muscle first (with an isolation exercise that works only that single muscle) then use an exercise that utilizes other muscles (a compound exercise) to help push that already pre-exhausted target muscle harder.

The two isolation (single-muscle) exercises that I recommend for the glutes are low pulley glute extensions and glute push-ups. 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. Glute push-ups 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 glutes hard. This exercise can also be done one leg at a time (just cross the non-working leg over the other).

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 on the second exercise.

To view these two exercises in action, please click this link: Butt Exercises

When you’ve completed your set, immediately (and I mean IMMEDIATELY – no rest periods here) move into the compound exercise for the glutes. Compound exercises for the glutes include squats, lunges, leg press, and (my personal favorite glute-builder) 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.

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

In my experience, the best pre-exhaust approach is to focus on one leg at a time rather than doing both. It may take a little longer but the glutes get worked more thoroughly and your results will most likely be better. For example, do One-Legged Glute Push-Ups with your left leg then immediately do Bench Step One-Legged Squats on your left leg. Take a rest then do a set for your right leg.

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Conclusion:

Regularly using the four training techniques I’ve described above can have a HUGE impact on your glute-building progress. It’s all about properly targeting your training to FORCE the glutes to take the lead in the exercise. With these tips, you will build larger, firmer, rounder glutes. Guaranteed!

Interested in a complete glute-building training manual to take ALL the guesswork out of building those larger, rounder, firmer glutes? You need “Gluteus to the Maximus – Build a Bigger Butt NOW!”

In it you’ll find exercises, training programs, workouts, nutrition and supplement information, stretches, and much more…all targeted towards one single goal: building a bigger butt FAST!

Click this link right now to learn more! How To Build A Better Butt

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including “Gluteus to the Maximus – Build a Bigger Butt NOW!“, “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” and “The Best Abdominal Exercises You’ve Never Heard Of”, all designed to maximize the results you get for the hard work you put into your training.

I hope that you enjoyed today’s article and that you found the tips and exercise demonstrations very useful. I know a lot of women and men who have been unhappy with their flat butt, and these exercises have been a BIG help to them.

Angie has incorporated the Gluteus To The Maximus butt workouts into her training for the past few years and it’s produced FANTASTIC results. I think that Angie’s butt is one of her best features.

Building a rounder, firmer, and sexier butt is a great way to create natural curves to your physique. Apply the exercises, techniques, and tips from today’s article and begin transforming your flat butt into a rounder butt today!

Sculpt a Masterpiece,

Scott Tousignant

Hi everyone…I’m really excited to share with all of you a totally amazing program that I am currently following. Nick Nilsson offers a great program called Gluteus to the Maximus for those of you who want to firm up that butt, and/or thigh area…I’d say most women can relate to this issue!!

His program offers different workouts depending upon whether you work out from home or go to a gym setting. I will be following his 20 min. Advanced Home Workouts. I have put myself through his program in the past and achieved amazing results…as a matter of fact, after seeing our new, tight physiques Scott and I decided to do a photo shoot. This was the most fit I had ever been.

I tend to deposit fat in my thigh area and I have not found any other program that seems to help me tighten this area to make me look my best, as Nick’s Gluteus to the Maximus program is capable of. So what is included in the program?

Nick has beginner, intermediate, and advanced programs. You can choose a 10 or 20 min. ‘home’ or ‘gym setting’ depending on where you prefer to do your workouts. Therefore, if you are just starting out you will have the comfort of knowing what to do once you complete the beginner series. A lot of people will begin working out but their results will eventually taper off if they do not challenge themselves as their body adapts. With this program, you will be challenged along the way and will definitely notice the changes!

I work out 3 days/week on my legs and incorporate my other body parts into the program. On my days off I will do either 30 min. of cardio or HIIT training.

I love the Gluteus to the Maximus program because I find it very easy to follow. I am able to ‘see’ someone demonstrating the exercise. There is no confusion. I simply printed out the program that was best suited for me and put it into a binder so that it is easily accessible. This way I can make notes if I need to.

I will be periodically reporting my progress on this blog and look forward to hearing your achievements too!

Here is a great leg and butt workout where we incorporated some of our favorite exercises from Nick’s program:

Have a great day,

Angie Tousignant
ISSA-C.P.T.

Your butt is one of the first things that a guy checks out. I bet that you spend some time checking out your own butt in the mirror too right? Of course you do… I see you checking your butt in the mirror every time you try on a new pair of jeans.

Having a firm butt is important to you. I know it is, otherwise us men wouldn’t hear the dreaded question, “Do these pants make my butt look fat?”

If you want to know how to get a firm butt, you’re in luck. Today Angie will be demonstrating the best butt exercises for sculpting a sexy back end.

For this Quickie Butt Blasting workout you will perform each exercise for 30 seconds. We use a GymBoss Interval Timer to set the duration of each interval and to alert us when it’s time to change exercises. This is an incredibly handy tool that helps us execute our quickie interval workouts with greater accuracy and effectiveness. I really don’t know how I survived without it.

Here are the butt exercises that you will perform in the Quickie Butt Blasting workout…

The total Butt Blasting workout only takes 7 minutes to complete. It’s a quickie and doesn’t require any fancy expensive equipment. All you need is your own body weight and a stability ball which is very affordable.

Notice how this butt workout finished off with a stretch for your glutes. This is a very important part of the workout in order to give your butt the best shape possible.

This butt workout is a great compliment to any program that you may currently be following including the Fat Loss Quickie home workout program. Take a quickie break and enjoy the burn that you will feel in your buns.

We would love to hear how you enjoy these butt exercises. Please take a moment to share your thoughts in the comment box below. It would mean the world to us.

To your limitless potential,

Scott and Angie Tousignant

PS If you are looking for a complete program on how to get a firm butt, Angie and I highly recommend Nick Nilsson’s program called Gluteus To The Maximus. It’s jam packed with butt exercises and a variety of butt workouts to choose from depending on your goals and time that you have to spend working out.

Gluteus To The Maximus is designed for women and men who have flat butts and no shape to their butt, but I’ve used it on all my female clients who were looking to reduce the fat on and around their butt with great success.