How to Build Big Glutes – BootyBuilders Girls Who Squat
Women in the gym in the weightlifting area is fairly new believe it or not. There have always been a few hardcore bodybuilder women who would lift weights but it was really only after instagram became popular that I started seeing tons of girls lifting weights.
It makes sense, having a big round ass is trendy lol.
To a woman building a bigger ass increases her sex appeal, desirability, and ability to get attention.
If I was a woman, i’d be in the gym with my friends becoming squat girls too, lots of girls these days want to Build Big Glutes.
I have a bit of advice for squat girls though.
Many women weightlifters have expressed to me that they don’t want huge legs but they do want to Build Big Glutes and have an oversized slightly out of proportion ass haha.
Squatting is not the best way to activate and emphasise the glutes for max gains.
Don’t get me wrong if you have dominant glute genetics over quads then squatting will build an enormous ass. From my decade watching people work out near me in the gym i’ve noticed two things relevant to bootybuilders; first is that about half of people just don’t have any real genetics for putting on a bunch of muscular size, and second that of the 50% that do have genetics to gain some significant muscle size, that 50% of those people are quad dominant. This means that when they squat the quads are getting worked enormously while the hamstrings and glutes are secondary movers. 
My glutes are arguably most most developed muscle, and it’s not on purpose, I admit that I’ve always had the genetics for it, BUT my training has always emphasised conventional deadlifts over squats on leg day and that has contributed tremendously to the superior development of my hamstrings and glutes. Whenever I have sex with a new girl, they always make a comment about “I wish I had an ass like you” lmao.
The function of the glutes is to bring the hips forward.
You can see in the squat that when you go ass to the grass (if you don’t go below parallel you’re fucking up, no matter what your excuse is) the hips travel pretty far behind the knees. The glutes are what bring your hips forward when you stand up and into a straight vertical line with your knees. 
So how can we do a heavy compound exercise to gain mass on our ass while minimising thigh development?
Deadlifts, and all it’s variations.
You see, the amount the knee joint bends is what determines how much leg recruitment in the muscle fibers of the quadriceps occurs. In a squat the knee joint is the main joint operating. The knee joint nearly goes through it’s entire range of motion during a squat.
During a deadlift the knees are only slightly bent yet the hips shot back behind the knees very far. The hip joint, which is controlled by the glutes, gets massive flexion while at the same time minimising flexion of the knee and limiting quadriceps recruitment. During deadlifts, this makes the glutes the main muscle being recruited to move the weight, while simultaneously limiting recruitment and development of the muscles in the quads. 
So if you are a woman, and you want a big ass from lifting weights but don’t want your thighs to grow a lot, then deadlifting is by far the better choice over squats.
An even better Glute Isolation exercise where you can use a ton of weight and put on serious mass is the stiff legged deadlift. During this exercise the knee joint does not bend which takes tension off the quads completely, making the muscle of the glutes, hamstrings, and lower back the muscles responsible for moving the weight.
Build Big Glutes Routine
if you are a woman, or you’re a dude looking to help train your girlfriend or whatever, this routine will emphasize development of dat ass while minimising development of the muscles in her thighs.
*Reminder* The glutes are a very large muscle and respond to heavy weights that over weeks and months increase steadily. In order to really see nice development you’ve got to lift heavy and continue increasing the weights over time lifting heavier and heavier weights than you ever have before. This is especially true for women, who have less muscular hypertrophy response to training than men do.
Exercise 1 – Conventional Deadlift
Conventional Deadlift, Push into The ground through your heels
Do sets of 5 reps. Work up to a weight you can do for 3 sets of 5 reps. Use the same weight on all three sets. Next time you workout increase the weight 5lbs.
for example if I did 135lbs for 3 sets of 5 reps this workout, then the next workout I would do 140lbs for 3 sets of 5 reps.
Understand? When you increase the weight each training session you are causing progressive overload and if you have never done this before you will be shocked at the explosive muscle growth that will occur. You can build big glutes fast as fuck like this.
Exercise 2 – Stiff Legged Deadlift
Stiff Leg Deadlift – Hips shoot backwards as you go down, and come forwards as you stand up
This is a number one exercise when it comes time to build big glutes. With this exercise make sure you use strict form, no momentum or swinging because the lower back needs to be taken well care of to prevent injury.
Choose a weight you can do for 3 sets of 10 reps. Next Workout Session Increase the Weight 5lbs.
For example if I did 65lbs pounds for 3×10 this workout, next workout I would do 70lbs for 3×10.
Exercise 3 – Barbell Hip Thrusters
Barbell Hip Thrusters, push through your heels
This exercise is similar to a woman thrusting up to her partner during missionary position sex lol.
This is more of a “volume” exercise, so the weight you use is not as important as the previous two exercises but you will be doing a lot of reps.
Perform 3 sets of 20 reps with whatever weight you feel like.
This is a pure isolation exercise for the glutes and will really burn.
Exercise 4 – Up To You
You’ve completed your leg training for glute development already, but if you want to keep training you can add in some sets of squats or leg press if you want.
Honestly, I’d recommend to just stick to the 3 exercises above for your leg/ass routine.
Important information
Soreness is not what causes muscle growth, what causes muscle growth is progressive overload. Increasing the weights you use and the amount of reps you can do with a certain weight.
If you do this program and you are adding 5 pounds to the bar each workout or each week you will be growing like crazy. Don’t try to modify the program and do a bunch of other stuff because it will fuck your recovery up.
The main objective is to do the 3 exercises and to keep increasing the weight over time.
Do This Program Twice Per Week, For Example doing it Monday and Thursday would be good.
Any Questions Guys, Leave ’em in the comments below
How to Build Big Glutes – BootyBuilders Girls Who Squat
-The Bodybuilder in Thailand
