Glute training has gained popularity in recent years, as social media expands its reach.

All you have to do is scroll through a popular fitness feed to see the likes of band training, deadlifts and everything in between!


So why train glutes?

Whether you want to have better body composition, healthier knees, improve performance in sport or simply turn heads in that new dress, training your behind should have a place in your workout routine. 


What are the benefits to training glutes? 

When you emphasise the largest group of muscles in the body you not only expend more energy but you get a positive metabolic effect, in turn this can help improved body composition (muscle to fat ratio) and more!


The Glutes also play a large role in stabilising the low back and knees. Weak glutes can lead to disfunction and imbalances throughout the body. 


As we move through this article we can start to see the positive benefits training the booty has on our fitness goals. 


Like the rest of the muscle groups we train, placing emphasis on key principles will allow us to drive better results. 

  1. Technique 
  2. Progressive overload 
  3. Structured variation 

 Without these staples in our program it’s easy to limit our full glute potential! 



Although this article isn’t about program design, we can’t overlook the fundamentals when it comes to approaching training. 


With all that being said let’s take a look of some simple takeaways which you can apply to effectively training your butt! 


Here we present 8 tips for better glute training. 



  1. Learn how to contract your glutes.
  2. Use activations exercises to get the most out of other lower body movements.
  3. Use both low & high reps. The glutes are comprised of roughly 65% slow twitch muscle fibres which means they respond well to higher reps.
  4. Train the lateral portion of the glute. A large part of the butt muscles run side to side rather than up and down. You need to pay attention to the external rotators of the hip to get the most out of your workouts.
  5. Use bands around the knees. Bands are a great cue to keep your knees in positions for certain exercises like squats.
  6. Use low bar squats over high bar. Low bar squats recruit a lot more of the posterior chain than high bar squats.
  7. Frequency, from experience the glutes can be trained nearly every day if done correctly.
  8. Mobilise your hips! Sometimes the best glute improvements can come from boosting hip flexibility.


If you’re interested in stepping up your glute training look no further than our popular Friday Booty Class at NQ HQ on the Gold Coast. Join NQ gym here.


Can’t make it to the gym?

We have some killer at home workouts that have 5 signature booty session that will leave you sore in all the right places! Click here to find out more.


Looking for a huge library of banded activation exercises?

Check out our TONE workout plan for shaped and lifted glutes.


Have a healthy and fit week, 


Coach Ian

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