BIGGER GLUTES

BY FEMNIQE.COM
7 POINTER CHECKLIST FOR BIGGER GLUTES
Look, I know you’re excited to start growing those
glutes but they won’t grow if you keep training them
everyday.

Just like any muscle group, your glutes need time to

repair, recover then grow.

You can use non-training days for resting, yoga or

even training the upper body.

If you do not provide your glutes with adequate rest

and nutrition you will lose muscle mass which will
lead to smaller a butt.

That’s not what we want right?

7 POINTER CHECKLIST FOR BIGGER GLUTES

7 POINTER CHECKLIST FOR BIGGER GLUTES
Ask yourself how many times your glutes have been
sore from squats or lunges?

Now ask yourself how many times your quads have

been sore. I'll bet your quads have been sore a lot
more times than your glutes.

The reason for this is that the glutes are mostly

engaged in the bottom portion of the squat, and
only if you are squatting with good form and know
how to activate them.

Even then… it’s still not enough to stimulate

significant growth for your butt.

7 POINTER CHECKLIST FOR BIGGER GLUTES

Remember, your quads and hamstrings are doing
most of the work for most of the movement and
they get more stimuli to grow than the glutes.

What will happen is that your quads and hamstrings

will get bigger while your glutes stay the same size.

You have to do what is called “Glute Isolation”.

Which is basically doing movements that target the
glutes specifically.

Start adding moves like Hip Thrusts, Single Leg

Pumps, Glutes Bridges and other glute specific
exercises that fire up your butt.

7 POINTER CHECKLIST FOR BIGGER GLUTES

7 POINTER CHECKLIST FOR BIGGER GLUTES
If you have been following us for some time then
you know we preach about this over and over.

It doesn’t matter if you have the BEST glute building

plan in the world, your glutes will never grow if you
don’t eat enough calories to support it’s growth.

Not just any type of calories either… I’m talking

about REAL food that will add size to your glutes.
Especially, the ones that are high in protein.

You need to get in enough protein to build your butt

back up into a bigger & stronger one after doing
glute sessions.

7 POINTER CHECKLIST FOR BIGGER GLUTES

Here’s a sample meal plan and resources you can
use:
• The 7 Day Muscle Gain Meal Plan
• 25 Foods To Add MASS To Your Glutes
• Best List of Carbs
• Glute Building + Fat Burning Shakes

7 POINTER CHECKLIST FOR BIGGER GLUTES

7 POINTER CHECKLIST FOR BIGGER GLUTES
The “Pause and Squeeze” hack will help you build
a bigger butt FASTER. This is a principle our
programs are built upon.

This is because it forces you to use 100% of your

butt muscles without you using any momentum that
takes away from your glute building workout.

For example, when you do the hip thrust you would

pause and squeeze the glutes for 3-5 seconds on
each rep.

This will activate and engage the gluteal muscles...

A LOT! Which leads to bigger and faster growth.

7 POINTER CHECKLIST FOR BIGGER GLUTES

Pause rep tip: The longer you pause = the heavier
the weight will feel or be, so if you're unable to use
heavier weights… pause reps will help you build a
bigger butt when using your bodyweight.

Now I'm NOT saying that YOU CANNOT get a

bigger butt doing regular reps without pausing but
you'll certainly build a bigger butt faster using
pause reps.

7 POINTER CHECKLIST FOR BIGGER GLUTES

7 POINTER CHECKLIST FOR BIGGER GLUTES
This is super important! If you’re not SQUEEZING
and CONNECTING with your glutes, you might as
well just save your energy.

The sad fact is that when most people attempt to

train their glutes they end up working the quads
and hamstrings.

That’s why you must activate your glutes and direct

all the attention into feeling the movement there.

For example, next time you train your glutes ask

yourself “what am I focusing on?” “am I squeezing
hard enough?”

7 POINTER CHECKLIST FOR BIGGER GLUTES

Make sure you feel the tension from the first rep,
right to the last one. Take your time and do not
rush!

Over time you will develop ‘muscle memory’ which

means you won’t have to try so hard, it will feel
more natural.

You’ll get more glute activation if you “train your

brain” to fire your glutes during lower body
exercises.

One way to strengthen the connection between

your brain and glutes is to squeeze your buttocks
together and hold for 10 or 15 seconds and then
release.
7 POINTER CHECKLIST FOR BIGGER GLUTES
You can even do holds discretely when you’re
standing in line at a store, cooking or doing dishes.

When doing exercises that target your glutes,

squeeze your buttocks together consciously with
each repetition and feel your gluteal muscles firing.

Make it a habit, it’s one that pays off with bootiful

results!

7 POINTER CHECKLIST FOR BIGGER GLUTES

7 POINTER CHECKLIST FOR BIGGER GLUTES
Look, it’s WAY less important than proper diet and
training. You see, supplements don’t build great
butts – dedication to proper training and nutrition
does.

Most supplement companies produce cheap, junk

products and try to dazzle you with scientific
babble, fancy-sounding proprietary blends, and
flashy packaging.

So, while workout supplements don’t play a vital

role in building muscle and losing fat, and many are
a complete waste of money…the right ones
can help.

7 POINTER CHECKLIST FOR BIGGER GLUTES

Let’s just quickly review the MAIN supplements that
are going to help you get the most out of your butt
workouts.

Creatine
Supplementation with creatine helps…
• Build muscle and improve strength
• Improve anaerobic endurance
• Reduce muscle damage and soreness

Protein Powder
You don’t need protein supplements to gain muscle,
but, considering how much protein you need to eat
every day to maximize glute growth, getting all your
protein from whole food can be impractical.

7 POINTER CHECKLIST FOR BIGGER GLUTES

If you’re not sure about which type of protein
powder to use make sure to checkout this list.

Remember, these things should come in the picture

AFTER you have set the foundation by eating right
and doing the right kind of training consistently.

Talking about your “type of training” that leads us to

the last point on this checklist.

7 POINTER CHECKLIST FOR BIGGER GLUTES

7 POINTER CHECKLIST FOR BIGGER GLUTES
What do I mean by this? Pick and stick with a
workout plan that FITS your lifestyle. Let’s use an
example. You might fall into one of 2 categories:

Person A: You don’t have access to a gym and just

want to workout at home.

Person B: You do have access to a gym and can

make it there at least 3 times a week.

Whatever category you fall into, get a workout plan

that will fit into your lifestyle. This dramatically
increases your chances of success because you
will be consistent!

7 POINTER CHECKLIST FOR BIGGER GLUTES

That’s why at Femniqe, we have designed programs
suited for both categories.

If you’re “Person A” who prefers a home glute

building program then we would recommend
Glutes By Body. This plan uses a 3 Step Training
Formula that maximizes your gains using the power
of your bodyweight.

If you’re “Person B”, who have access to the gym at

least 3 times a week then checkout our Glutes
Factory plan.

Remember, the idea is to get a plan you can stay

consistent with… that’s the key!

7 POINTER CHECKLIST FOR BIGGER GLUTES

SUBSCRIBE TO OUR CHANNEL

FOLLOW US ON PINTEREST

CHECKOUT OUR HOME

7 POINTER CHECKLIST FOR BIGGER GLUTES