Booty Building 101

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Yes, finally… The post you’ve all been waiting for! Ladies….. and gentlemen, welcome to booty building 101

Hello again my fit fam and welcome back,

Imagine how well Sir Mix A lot would have done today had his song “Baby Got Back” came out (almost) 30 years later. Having a big strong booty is all the rage nowadays. I’m not going to dive into how this came to be or how your Instagram feed is setting you up for extremely unrealistic goals. Let’s just focus on doing everything you can to work your booty to it’s full potential. I will however, spend some time explaining the actual physical benefits of building a strong booty that goes beyond aesthetics.

So, why should you actually want to build your booty? Well, there are actually three muscles that make up the booty. Gluteus maximus, gluteus medius and gluteus minimus. These three muscles work together to abduct, rotate and extend the hip. Strengthening your glutes can help improve posture as well as improve your athletic performance. The glutes help assist us in standing up, walking, picking up objects from the floor (parents think about how often your picking up your children) and climbing stairs to just name a few examples. There is a lot of power located back there and strong glute muscles are vital for sprinters, volleyball, tennis and basketball athletes among countless other sports and activities. So from you everyday desk job worker, stay at home mom or athlete you can confidently say; everyone can benefit from a strong backside.

Here is how it’s done. First and foremost you’re going to want to build up some strength and (muscle) endurance before focusing solely on size. Exercises like squats, glute bridges and reverse planks are great for beginners. (Keeping in mind that your core is stable and strong enough for these exercises) Train smarter, not harder. A smart newbie should try all of these exercises with no extra added resistance and a good coach near by to check for proper form! It’s important for you to know how to progress your workouts through adding resistance and changing little things in your form to keep the tension where we want it as well as which exercises are actually going to target the glutes most effectively. When you finally make it to the world of dead lifts, hip thrusts and sumo squats, then you’re really cooking! But of course the most important part again, is progressing safely.

Once you’ve properly developed your strength and muscle endurance you will graduate to hypertrophy training, this is where the biggest impact for size is made (if that’s what you’re looking for). You’ll have to do some research during your workouts to figure out what percentage of your 1RM (1 rep max) to hypertrophy train at. It could be anywhere from 50-75%, also figuring out how many times per week you want to target glutes to get the most out of your hypertrophy training. I suggest sticking to a hypertrophy program for about 6 weeks. Stick to the program, eat your protein and carbs and watch the size pack on! I highly suggest taking a measurement or taking pictures to tangibly track your progress.

If you would like to dive even deeper into this topic with me you can always e-mail me at

If you would like to schedule your complimentary 90 minute consolation, feel free to e-mail the address above or call/text 201.983-3510

Best of luck on your fitness journey!

Peace & Love,

~Coach MG

Follow me on Instagram @coachmgnj and @fitnessacademynj