Name: Playbook - Sarah Herse - FAQ - Booty Basics: How To Grow The Glutes
Uploaded: 2023-08-15T21:29:05.493Z
Duration: 5 min
Description: FAQ - Booty Basics: How To Grow The Glutes

I often get asked about the best way to grow the glutes so here are my top tips:
 
Exercise Selection: Include a variety of exercises that target all parts of the glutes: upper glutes (hip thrust/bridge), lower glutes (squats, lunges, deadlifts), and outer glutes (abduction)

Weight selection: Muscles need resistance to grow! Make sure you're challenging yourself with heavy weights. 

Exercise Volume: Try to hit 8-24 hard sets of glute exercises per week (Ideally spread out over 2-3 sessions)

Mind-Muscle Connection: To better feel your glutes, warm-up with a glute band & practice cues like pushing through your heels, hinging hips back, & externally rotating hips. 

Recovery: Muscles need time & nutrients to repair. Make sure you're taking rest days, eating enough calories/protein, & getting adequate sleep.

Exercise Selection: Include a variety of exercises that target all parts of the glutes: upper glutes (hip thrust/bridge), lower glutes (squats, lunges, deadlifts), and outer glutes (abduction)

Weight selection: Muscles need resistance to grow! Make sure you're challenging yourself with heavy weights. 

Exercise Volume: Try to hit 8-24 hard sets of glute exercises per week (Ideally spread out over 2-3 sessions)

Mind-Muscle Connection: To better feel your glutes, warm-up with a glute band & practice cues like pushing through your heels, hinging hips back, & externally rotating hips. 

Recovery: Muscles need time & nutrients to repair. Make sure you're taking rest days, eating enough calories/protein, & getting adequate sleep.

Booty Basics: How To Grow The Glutes

FAQ - Booty Basics: How To Grow The Glutes

Sarah, I’m trying to decide what program to start with. I’m  46 but have gotten in pretty good shape lifting heavy 5 days a week (2 lower/3 upper). I want to lean out more without sacrificing muscle. My end goal would be to have defined muscle. I’m not afraid of having some muscle- wider back, quads, etc. Where should I start?

Amy Yeary

Appreciate the quick summarized info to know where one should begin. 🖤

Christina

Start Here!

Join the Facebook group!

Alic

Crystal

Anke Schneider

FAQ: How Many Reps Should You Do To Build Muscle?

Haven’t done a workout yet. Just viewed your video on how many reps and how much weight you use

Heidie

3 sets to start, 4 to progress, 5 sets is where champions are MADE!! Rawr!!

Paula

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I love being able to pick my weights… and to see the PROGRESS!! Yaaaaaasssss!!

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Thanks for sharing. Currently doing the 6-week beginner gym with a friend and we are loving the workout.

Celissa

FAQ: How Much Time Should You Be Spending In The Gym?

I am literally binge reading all this interesting info 😅 Thank you so much for sharing all of this!

FAQ - Booty Basics: How To Grow The Glutes

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