Cutting to the chase: the secret to great glutes

Is one of your exercise goals to achieve a butt that looks firm and perky? This can definitely be a difficult area to tone, and it’s hard to know which exercises and training techniques you should be focusing on. Here, are a few things you need to keep in mind to maximise your results!

Body fat

While men have a hormonal predisposition to store fat around their middle, most women tend to store excess fat around their upper thighs and butt. This is often the last place you’ll lose fat when you start following a training and nutritional program to reduce your body fat. Don’t be discouraged. It just takes a little extra dedication. With consistency you will get the results you want!


You’ve probably never thought about it, but your posture actually effects the appearance of your butt when you stand. If you stand with your knees locked, your lumbar spine over extends, which is bad for your lower back. This, in turn, tilts your pelvis forward and makes your butt stick out. Alternatively, if you have your pelvis tilted the other way, from slouching, your butt will tend to look untoned and flat. By standing tall, with slightly soft knees, you’ll not only enhance the appearance of your butt but also improve the health of your lower back.


To sculpt a great butt, you should focus your training on two areas. Firstly, you need to reduce excess body fat via full body resistance training and interval training. Then, you’ve got to do exercises that specifically tone the muscles around your butt. When doing resistance work, focus on training all of your glutes (maximus, medius, minimus). So try single leg squats, lunges, single leg dead lifts and external hip rotation exercises. Don’t forget to train your hamstrings too, as that will also enhance the shape of your upper legs and butt.

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Neil Russell
Neil Russell is the founder of ATLETA and one of the most highly qualified, experienced and sought after trainers in Sydney. He has trained Hollywood celebrities, models, top athletes and high profile corporate clients. He started working in the fitness industry as a gym instructor in 2001, while studying Human Movement Studies at the University of Technology, Sydney (UTS). In 2004, he spent hours performing physiological testing on athletes in the UTS human performance laboratory and wrote his thesis examining the physiology of team sports performance. For his research paper he received a First Class Honours Degree. Since completing his major work, Neil has built a reputation of being an authority on exercise and sports performance training having had a number of articles published in the Journal of Science and Medicine in Sport. He is currently the resident expert exercise consultant for Weight Watchers magazine, and has featured in other publications such as CLEO, Men’s Style and Woman’s Day. Neil also lectures at the State Sport Centre (ACPE) and has taught at UTS and UNSW. As an Exercise Physiologist Neil is able to safely help professional athletes and his personal training clients achieve their individual goals, even when they present with an injury or chronic pain. Boasting unparalleled professional experience and knowledge, combined with his passion for maximizing his clients physical and psychological wellbeing, Neil is the ideal person to help you achieve your goals.