8 Reasons You Won't Get Killer Booty From Your Butt Workout

Do you remember the Greek myth of Sisyphus, who was condemned to roll a huge stone up a steep mountain again and again, as it kept rolling back just before reaching the top? Many women feel the same way about their goal of getting the perfect bottom. It's impossible to say exactly what the cause of the constant rolling down of the stone is, because there are potentially a large number of causes. In the following, we would like to show you eight common sources of error that may also make it difficult for you to achieve the killer booty.

Mistake 1 - Not paying enough attention to form during training

You can do as many squats as you like until you turn blue in the face - but without paying attention to proper form, all your efforts in the gym will be for nothing. So when it comes to shaping your bottom, the training technique is extremely important, as this is the only way to target the muscles in the best possible way. Often, even a slight deviation in form means that the training load on the buttocks muscles during squats is minimal. To train your buttocks in the best possible way when squatting, you should follow the procedure below:
1. look forward and not at the ground.
2. stick your chest out, pull your shoulders back and stand at about shoulder width.
3 When squatting, make sure that your back remains straight and your heels are on the floor throughout the entire movement.
4 Once you have reached the lowest point of the squat, your knees should be no higher than the tops of your feet.
5. make sure that your knees remain stable during the squat and do not bend inwards or outwards.

Fault 2 - You are not using your muscles to their full capacity

The gluteus is the largest muscle in our body and is therefore a real workhorse that can move much heavier loads than you might think. So if you want to get this muscle in shape, it's nowhere near enough to simply do a few squats with your own body weight. That's just enough to warm up your bottom. The secret to the perfect butt lies in leaving your comfort zone and using classic strength exercises with heavy weights during training. And you don't have to worry about one day standing there with mountains of muscle like Hulk, because you don't have the genetic and hormonal prerequisites for that anyway. So what can you do? It's simple. Perform regular exercises such as deadlifts, squats and barbell hip thrusts with heavy weights, choosing a height so that you are within a repetition range of 6-12 repetitions per set. Even though these heavy basic exercises are naturally demanding, you need to focus on every single repetition and try to push yourself to your own limits in every single training session.

Fault 3 - You are not providing your muscles with varied stimuli

One of the biggest mistakes you can make on the road to hammer booty is to always do your training in the same way and with the same exercises. This leads to the muscles becoming accustomed to the same load pattern and the progress you make with each session becomes less and less. To ensure lasting progress, it is therefore important that you regularly change the exercises you perform and also train according to the principle of progressive overload. The latter means that you increase the training load during each training session, even if it is only a minimal increase. For example, you can increase the training weight or the number of repetitions per set until you have reached the maximum of 12 repetitions per set.

Fault 4 - You are neglecting your diet

Training is only one part of the road to success, because nutrition plays an even more crucial role in building a perfect bottom, which is difficult for many women to understand. And, as is so often the case, this is due to lifestyle magazines, celebrities and other sources that are not very suitable as role models and that, to put it bluntly, preach a lean diet. However, to get a firm bottom, you need to build muscle. And without your body having sufficient protein in addition to a calorie surplus, nothing will change in this respect. So make sure you eat a protein-rich diet and the associated calorie surplus. However, avoid empty calories from junk food and industrially processed foods.

Fault 5 - You don't give your body enough breaks

As already mentioned, the gluteus is the largest muscle in the human body and must therefore be exposed to a correspondingly large growth stimulus to build muscle. The other side of the coin, however, is that you also need to give your gluteus muscles sufficient recovery time, as muscles are not built up during training, but in the rest phases between two training sessions. So if you train every day, your muscles will be constantly exposed to new strains and won't even have time to grow. Allow yourself a regeneration break of around 48 hours between two training sessions. In exceptional cases, i.e. if you still have sore muscles for several days after a particularly hard training session, you should extend the regeneration phase until the soreness has disappeared.

Fault 6 - You give up too early

If you are one of those people who do a few squats in front of the mirror and then expect to see the first results, then you should rethink your attitude to training. Building muscle takes time. And we're not talking about a few weeks, but months until you can see significant changes in the mirror. So if you give up after three to four weeks, you will never reach your goal. Thank you, muscle building is like all good things in life that you have to work long and hard for. Although strength training also takes a lot of sweat and effort, when you look at the photos after six months or a year, you will see that all the effort was definitely worth it. The mirror is also the wrong place to document your progress, as you won't be able to see your body's minimal developmental steps. It is therefore better to document your progress with weekly photos as well as the training weight and repetitions completed.

Mistake 7 - You let yourself be influenced by Instagram posts

The problem is often not that your training program isn't working, but that you have false expectations. These are often triggered by high-profile Instagram posts from athletes, models and other celebrities. Now, there's nothing wrong with looking for role models, but you should always bear in mind that these people enter the race with completely different prerequisites for a variety of reasons. Be it personal trainers including years of training or simply anatomical conditions that simply cannot be changed. So if you have the body type of a Kate Moss, it makes no sense to model yourself on the bottom of a Jennifer López. In the long run, this will only lead to frustration.

Mistake 8 - You are trying to fight Mother Nature

As already mentioned in the previous point, it is ultimately genetics that determines what options you have when it comes to shaping your bottom. It is therefore obvious that you will not be able to overcome these limits. However, this shouldn't demotivate you, because you can get the most out of every physical starting point to create an aesthetic look that suits your body perfectly. And that's a good thing, because what would an extremely voluminous bottom look like in combination with a rather petite physique? Right, completely out of place.