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Bodybuilding.com - Posterior Chain Gains: 4 Butt-Building Moves

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Posterior Chain Gains: 4 ButtBuilding Moves

Not only are strong glutes integral to strength and performance, they're an important part of a good physique. Trust me guys, no lady is going to admire your flat, narrow butt. These 4 moves will help you build a backside worth a second glance.

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Forearm s Glutes Ham strings Lats Legs Neck Quadriceps Shoulders Traps Triceps

by Noah Siegel

May 28, 2013

Blooddriven updated his body fat from 20% to 15%, a loss of 5% in 124 days.

There is nothing less attractive to a woman than a guy with a flat butt and baggy pants he has to keep pulling upyou know, that Justin Bieber look. If you're on here to find out how to make your butt flatter and smaller, you've definitely come to the wrong place. If you haven't thought about improving your glutes, hams, and lower back because you can't see them when you snap a selfie in the mirror, then you're making a huge mistake. Not only is your posterior chain one of the most dominating forces in your entire body, girls straight-up admire a guy with a good backside. We all know that the king of posterior chain development is the squat; most likely, you're already doing it. (If you're not, it's time for a wake-up call.) I highly suggest doing paused box squats in your routine to build some power and strength. But I'm getting ahead of myself. As much as I love talking about squats, this article is actually about those other movements that will help us guys improve our rear development. If you've been doing your squats, deadlifts, and hamstring curls, you might think you've got your posterior chain under control. Yes those are good exercises, but there's a lot more you can do to increase the size and strength of your glutes. Here are four awesome movements you can add to your normal training routine to add some meat to your backside:

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1 / Weighted Hip-Thrusters
Weighted hip thrusters are an excellent way to build strength and explosiveness, and are perfect for any performance-oriented athlete. They're also great because you can do them with little chance of injury and go heavy. I like to do these with my back on the bench and an Olympic barbell placed directly across my hip crease. FYI: I also use a pad so I don't crush any precious organs and keep the pain to a minimum; I suggest you do the same.

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When you thrust upward, you should feel a strong contraction in your hamstrings, glutes, and lower back. I recommend doing 5 sets, working up to a 5-rep max. If you want some more difficult variations, do them with one leg or with your upper body on an elevated box for a greater stretch.

2 / Romanian Deadlifts
This exercise is super-important, but it has to be performed right. The most common mistake I see people do is rounding their back because they think more weight means more strength. In the case of Romanian deadlifts, however, we want to isolate the lower back, hams, and glutes. In order to do this movement correctly, your hips have to lead the way. It is important to keep the spine in a lordotic curve (arched), the chest chin up, and your upper back tight. Once the hamstrings have fully stretched, and you have completed the range of motion, come back to the starting position. Remember, the point of this movement is not to get the bar all the way to the floor, for most people, the end point lands somewhere on the shin.
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Don't overdo the forward hip motion once you stand back up. Don't tilt backwardstraight up and straight down is more than sufficient. If the proper posture is compromised, the exercise is not working the proper muscles and you are at risk for injury. Do not compromise your form to get more range of motion! This is another exercise we can perform heavy at a low rep range to work on our explosiveness. I recommend 5 sets, working your way up to your heaviest weight in a 6-rep range. Finish with one set of 25 reps at a light weight.

3 / Glute-Ham Raises
Glute-ham raises are an excellent and seriously challenging exercise. I believe they're paramount to hamstring development. So, why you aren't doing them? Unless you go to a specialized gym or an athletic development center, your gym probably doesn't have a glute-ham machine, or GHR. Don't panic. There are a few ways to overcome this nightmare of training at a health club. If you have a partner, you can perform the exercise on the ground with your partner holding your ankles to support you. We call it a floor glute-ham raise. Use a pad under your knees to avoid
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pain. You can increase the difficulty of this exercise by holding a plate to your chest.

For an even easier variation, use your standard lat pull-down machine. To do it, face away from the machine and place your ankles under the pad that your thighs usually press against. Put your knees on the pad you usually sit on. This method works well because you can actually hold on to the bar from the machine for a little extra support if you are still building up strength. The GHR is a tough movement. You'll find that you'll burn out quickly. I suggest working your way up to 5 sets of 8 reps.

4 / Bulgarian Split Squat

Use the Bulgarian split squat as a devastating finisher. I perform these holding dumbbells with one leg elevated on a bench. When you do these, drop as deep as you can to get a good stretch in your glutes and hamstrings. You'll also feel your quads work. Perform three heavy sets on each leg trying to stretch and explode out of the bottom.

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Implementing the Movements ///

To get the most from your glute training, add these movements to your regular regimen. They can be mixed up, added in at different times and in different ways, but they should become staples in your training. The little things make the big differences. These movements may not seem like much, but they'll improve your squat, strength, and the way your jeans fit.

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ABOUT THE AUTHOR

Noah Siegel
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In addition to his day-to-day activities, Noah Siegel is also a personal trainer, fitness model, and sponsored athlete for Optimum Nutrition.
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SaraSolomon
Great Article! Can't wait to thrust my hips tomorrow :)
May 28, 2013 5:23pm | report

Body Stats
ht: 5'6" wt: 125 lbs

Rep Power: 10

Jayjaycampbell
Great informative article Noah. I've been meaning to find some more exercises to hit my glutes with, and I hope to have the ladies mirin' my backside very soon.
Rep Power: -997958 May 28, 2013 5:40pm | report

Body Stats
ht: 6'1" wt: 168 lbs bf: 14.0%

Bugler666
That hip thrust exercise... That's when it pays to have a home gym...
May 28, 2013 5:49pm | report Rep Power: 66365

Body Stats
ht: 6'1" wt: 175 lbs bf: 12.0%

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Saltus
I used to do glute bridges all the time with 405 and my buddy always would comment on it and say things like "You'll kill her doing that," haha.
Rep Power: 763 May 28, 2013 9:50pm | report

Body Stats
ht: 5'10" wt: 195 lbs bf: 12.0%

bhopejones
HAHA. As a girl, MOST of these exercises would be a lot more comfortable at home. Even in baggy sweat pants, squats, deadlifts, bent-over rows, all those things are just incredibly....well, I'm sure you know. It's awkward.
Jun 3, 2013 9:39am | report

Body Stats
ht: 5'4" wt: 120 lbs bf: 19.0%

Rep Power: 10

RebelPoet
My lifting buddy always refuses to do hip thrusters when I do them. He was like "Dude, so many people are laughing right now," and I just said they can laugh while all the girls check out MY *** lol
Rep Power: 432046 Jun 6, 2013 1:38am | report

Body Stats
ht: 5'11" wt: 160 lbs bf: 9.0%

786mo
Another Great Article! Thank you sir, every time you do one I implement it - chest, arms and now posterior. Please keep up the good work and I am looking forward to your upper back workout.
Rep Power: 10 May 28, 2013 6:05pm | report

Body Stats
ht: 5'10" wt: 182.6 lbs bf: 27.6%

esoto28
Gonna try these tomorrow I love this guy articles :) gj!
May 28, 2013 6:12pm | report

Body Stats
ht: 5'6" wt: 163 lbs bf: 15.0%

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veryvera
love the hams on the pull down never though of that. ps hip thrusters are for sure my go to butt lifter
May 28, 2013 6:48pm | report Rep Power: -2002

Body Stats
ht: 5'7" wt: 139 lbs bf: 11.9%

epredline
Too bad I didn't see this article before I visited the gym today seeing it was legs. Sure enough next week, I'll be hip thrusting as well. Kinda have to agree with Bugler666!
Rep Power: 10 May 28, 2013 6:59pm | report

Body Stats
ht: 5'8" wt: 154 lbs bf: 11.0%

HowYahLikeM3Now
I love to do hip trust because I feel a great burn in my thighs and middle back but every time I do these everyone in the gym thanks I'm a newby or something else lol
Rep Power: 10 May 28, 2013 7:16pm | report

Body Stats
ht: 6'1" wt: 174 lbs bf: 16.0%

liuzhoudragon
Hip thrust definetly need a pad of some kind
May 28, 2013 8:13pm | report

Body Stats
ht: 5'10"

Rep Power: 3187100

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Archinfinite
Bulgarian split squats are my fav. Always found Romanians and #3 to hit the hamstrings well but not so much the glutes...
May 28, 2013 8:47pm | report Rep Power: 10

Body Stats
ht: 5'10" wt: 180 lbs bf: 10.0%

leanliftin
Don't forget your ATG squats and deadlifts!
May 28, 2013 9:31pm | report

Body Stats
ht: 6'1" wt: 200 lbs bf: 10.0%

Rep Power: 13198

Silverleaf1
Awesome article something i really want to work on building up. Article Rated: 10
Rep Power: 10 May 29, 2013 12:51am | report

Body Stats
ht: 6'1" wt: 170.5 lbs bf: 8.0%

tylerfink
The Bulgarian Split Squat kills me every time!
May 29, 2013 1:28am | report

Body Stats
ht: 5'10" wt: 219 lbs bf: 16.0%

Rep Power: 10

callumanderson4
really good article! thanks for the information about an area a lot of people neglect! lets get those back sides looking good!
May 29, 2013 4:09am | report

Body Stats
ht: 5'10" wt: 165 lbs bf: 13.0%

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ByronKelly
Excellent Atricle. Good solid advice and some great exercises. GHR is the best for posterior power development.
May 29, 2013 8:08am | report Rep Power: 22601

Body Stats
ht: 6'2" wt: 198 lbs bf: 8.0%

dreambig1993
I was doing the hip thrusters one day at the gym and a pretty girl walked by and gave me a priceless look lol
May 29, 2013 8:25am | report Rep Power: 10

Body Stats
ht: 5'9" wt: 185 lbs bf: 7.0%

dreambig1993
I was doing the hip thrusters one day at the gym and a pretty girl walked by and gave me a priceless look lol
May 29, 2013 8:25am | report Rep Power: 10

Body Stats
ht: 5'9" wt: 185 lbs bf: 7.0%

blondemama32977
I do all of these!! LOVE the hip thrusts tho they do cause strange stares in the gym lol
May 29, 2013 9:16am | report Rep Power: 280118

Body Stats
ht: 5'2" wt: 120 lbs bf: 10.0%

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tmittan
Another great article Noah
May 29, 2013 9:47am | report

Body Stats
ht: 6'0" wt: 178 lbs bf: 11.0%

Rep Power: 10

fredzz1003
bookmarked great article :)
May 29, 2013 11:16am | report Rep Power: 10

Body Stats
ht: 5'10" wt: 200.2 lbs bf: 40.0%

Sabeque
as always, nice article! thanks
May 29, 2013 12:05pm | report

Body Stats
ht: 5'9" wt: 171.3 lbs bf: 12.7%

Rep Power: 10

Haunt
Great pointers. I'll definitely implement these into my leg routine.
May 29, 2013 2:23pm | report Rep Power: 1718

Body Stats
ht: 5'6" wt: 170 lbs bf: 24.0%

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