Rascal’s Top 5 Glute Rules

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I think we can all agree the latest body trend is to have that perfect “BUTT.” Whether it’s in the Fitness Industry, Media or POP Culture, it’s definitely a fashion and seen to be appealing to have a round, curvaceous bottom to squeeze into your pencil skirt or training shorts. I’m not going to criticize anyone for getting the Butt Implants or for injecting themselves with fillers to achieve this rounded butt look, but I would like to tell you that there are dangers doing it this way, and there are far safer ways to define your glutes with superior results.

It’s easy when you know how.

I’ve been training with weights and building my glute muscles for over 11 years and have tried and tested many different techniques to find the most effective way to get a well-developed set of glutes. I have given glute training plans to all of my Competition prep clients and to my Clients that I personally train and have seen some amazing results and FAST!

Rosie "Rascal" Harte

Rosie “Rascal” Harte

So here are Rascal’s Top 5 Glute Rules:

1. Train the Glutes More Frequently.

I find most people, as I did for years, also train their glutes like any other body part, maybe once or twice a week maximum. Some people train legs regularly, and if they’ve done squats or lunges they believe that will be enough to stimulate glute development. My number 1 tip is to increase the amount of times you train your glutes to 4-6 times a week for 15-30 minute workouts. I always encourage high-frequency glute training with my clients, and the results don’t lie.

2. Isolate the Glutes.

Of course, heavy compound exercises like squats or deadlifts are great, but I never recommend them as a staple of your glute training. Keep these for legs day and keep building on increased strength on these workouts. I do believe you can see fairly good results with exercises such as squats, lunges and hamstring deadlifts. But for ladies, I suggest you try isolating the glutes much more and train more often as seen above.

Another factor to consider is if you’re quad or hamstring dominant, then you really need to isolate your glutes for maximum results. Otherwise, your quads and hamstrings will automatically take on most of the load and continue to grow whilst the glutes are still lacking – and it’s hard to focus on which muscles are doing the work unless it’s isolated.

3. Deep Tissue Massage, Postural Rebalancing and Stretch, Stretch, Stretch.

It’s always a good idea to make sure that there isn’t any underlying problem as to why your glutes aren’t responding. Maybe you’ve tried everything with training. and you’re still not seeing the results you want. Book in with a qualified physiotherapist or sports massage specialist, and get them to check trigger points, postural problems and muscle tightness. Another fabulous way to get a step ahead is with regular foam roller work to make sure the muscles are broken down and generate better circulation. Learn how to stretch properly and make sure you add this into your daily training routine.

4. Incorporate a Variety of Exercises.

It’s so important to get a good variety of exercises into your glute training plan. This will ensure that you build a fully rounded pair of glutes hitting the Gluteus maximus, medius and minimus. It’s important to get a nice balanced booty with hamstring/glute tie-in, overall fullness and the shelf at the top of the buttocks. Use a variety of exercises, high weight, low weight, high reps, low reps, full range reps, half reps. Use a mix of strength and compound exercises (squats) with isolation exercises (cable kick-backs) and more explosive power exercises (box jumps).

5. Proper Nutrition.

If your nutrition isn’t right, then you will be going round in circles for a long time even if your training is on point. To build your booty up, you need to lift weights and gain muscle – this is what’s going to give your body that curvy look.

Try eating 6 meals a day with a protein source in each (Chicken, Fish, Steak, Eggs, Whey Protein). Include some LGI Carbs in 3-4 of your meals (Oats, Potato, Sweet Potato, Quinoa, Green Vegetables), salads and some essential fats in 2-3 of your meals or spaced throughout the day (Udos Oil, Avocado, Flaxseed, Egg Yolk, Salmon). If you’re a beginner, you might want to find yourself a coach to design a tailored diet and training plan to suit you. If you don’t already, then maybe think about adding in a Protein shake straight after your workout. RCSS (Ronnie Coleman Signature Series) offers an amazing whey isolate called Iso-Tropic Max, or there’s King Beef and Pro Antium.


Cable Kick Backs – Straight Leg, Donkey Kicks, Side Raises (3-4 sets 10-15 reps on each exercise on each leg)

Rascal - cable kick-backs

Rascal – cable kick-backs

Reverse Adductor for Glutes (3-4 sets 15-30 reps)

Rascal - reverse adductor

Rascal – reverse adductor

Horizontal Back Extension for Glutes (isolating and squeezing the glutes 3 sets 15 reps)

Rascal - horizontal back extension

Rascal – horizontal back extension

Weighted Bridges superset with Dumbell Sumo Squats (3 sets of each 15 reps)

Rascal - glute bridge

Rascal – glute bridge

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1 Comment

  1. Avatar

    Business Insurance

    May 14, 2015 at 05:35

    Found your post on Google, the headline caught my eye and it was a great read.

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