It's hard not to obsess over certain body parts while browsing through instagram on a Monday morning. Girls from all over the world flaunting their washboard abs and toned and tight bums, but who is to say you can't be the girl that everyone is ogling over. As a trainer a separate concern for female clients when they are looking to grow the gluteus maximus is not to bulk up on their legs. Most women like to train compound exercises like back squat and deadlift for overall strengthening of the lower body but these movements do not necessarily isolate the gluteus maximus. Although they will help to tone the glutes they will most definitely build the legs too as compound exercises like these will target the lower body as a whole. Persistence and consistency is key, mixed with a good diet and cutting out junk food. You need to give 100% focus on diet and training to reach optimal level.
Benefits of strengthening your glutes:
Your glutes are the largest and strongest muscles in your body. They consist of three different muscles: gluteus minimus, medius and maximus. The three muscles work together to abduct, rotate and extend the hip. Strengthening your glutes can help improve posture and make sitting down, standing, picking up heavy objects and climbing stairs easier. Developing strong glutes can also improve athletic performance and decrease your risk for injuries in the knees, lower back, hamstrings & groin and of course make you look great in the lbd (little black dress).
You need to dedicated time to work on these exercises at least 3 times a week mixed with metabolic conditioning. Always ask a trainer if you are unsure how to execute the exercises correctly. Noticeable changes will happen within a few weeks if you stick to a programme and watch your diet. You gotta hustle for the muscle.