Gluteus Maximus: Booty-Building Exercises From Nick Nilsson

A well-rounded (ahem!) glute-enhancing routine you gotta try.

Senior fitness editor Jen Sinkler demonstrates the basic glute-building exercises recommended by Nick Nilsson, personal trainer and author of the e-book Gluteus to the Maximus: Build a Bigger Butt Now!

3 Comment to Gluteus Maximus: Booty-Building Exercises From Nick Nilsson

Jen Sinkler says:

March 8, 2011 at 12:00 am

Hi, Carrie! Thanks for the comment, glad you’re enjoying the routine. I asked our featured expert, Nick Nilsson, about your lack of bum activation and here’s what he had to say.

From Nick:

“Glute activation can actually vary greatly between individuals – what works for some may not work as well for others, depending on anatomy. That being said, factors like the squat depth (the deeper you go, the greater the glute activation) can play a big role. Putting your ‘mind in the muscle’ and actively squeezing the glutes is also important as is focusing on shifting your weight back on your heels when doing any glute-focused exercises. If you find your thighs taking over with squats, try stretching your calves for a few minutes before training – tight calves force you to lean forward, which puts more tension on the quads and takes it off the glutes.”

Bridget,

I think you mean knee instead of toe, so I asked Nick to answer based on those body parts. The short answer is, that’s an old gym tale, much like the one about deep squatting!

From Nick:

“The tracking forward over the ankle is actually not harmful at all! This used to be the ‘gold standard’ of leg training, but in practical terms, you HAVE to move your knee over the ankles (and beyond the toes) in order to actually perform a squat (or even climb stairs!). It’s a very natural movement that doesn’t cause damage to the knee joint.”

One of my favorite posts on this topic is from Tony Gentilcore (sorry, it’s a little blunt, but he gets his point across!): http://www.bostonherald.com/blogs/lifestyle/step_up/index.php/2007/11/09/head-shoulders-knees-over-toes/

'gluteus maximus' exercise question says:

March 5, 2011 at 12:00 am

Hi Jen, this routine is great (major burning!), although the emphasis in my quads, not butt. After the workout there is no fatigue in the bum. Seems that way for all three exercises. Is that correct? Thanks, Carrie

bridgets@gmail.com says:

March 2, 2011 at 12:00 am

Terrible form. Be careful when showing this to people who don’t know what to do at a gym! Her toe is way over her ankle!