Here are five of the best techniques and gluteal exercises you can practice, including a full workout from competitor IFBB Bikini, India Paulino. Incorporate these techniques into your lower body training program and you will be blown away by the results. A complete set of glutes is in your future!
1. Squat!
Of all the easy exercises to add to your training program, the squat should be a little lighter. While this is the ultimate exercise of buttock construction, it is also an excellent movement for athleticism, flexibility and can even tax your cardiovascular system.
Before each leg workout, Tabitha does 4 sets of 25 repetitions of bodyweight squats. She focuses on compressing the gluteal muscles to pull them and is ready for her heavier ascents.
Tabitha recommends focusing on shape rather than weight. "Concentrate on feeling the shape through all your exercises rather than using the heaviest weight possible," she says. "It's important to feel that mind-muscle connection."
2. Go "Wide And High"
You do not know how to develop your glutes without also building massive quads? Amanda Latona provides the answer "wide and high". "When doing a gluteal exercise, such as squats, take a big step forward to lighten your quads, or if you take steps forward, increase the elevation. focus on the buttocks. " More precisely."
If you are really looking for a challenge, Amanda also recommends that you stop by going down a raised platform. This increases your range of motion, which will result in greater activation and growth of the gluteal muscle fiber.
3. Build A Glute Bridge
Dr. Sara Solomon regularly finds that women use a treatment regimen that fails to correct muscle imbalances. "It's essential to have a workout to correct your muscle imbalances to avoid injury," she says. "Most of us spend most of the day sitting, which further weakens the gluteal muscles and forces us to rely more on our quads and our hamstrings to feed us through our exercises. "
One of Sara's favorite exercises to correct this imbalance is the glut bridge. To do this, sit on the floor, your upper back against a bench, knees bent and feet flat in front of you. Tighten your glutes by lifting your pelvis high enough off the ground to create a straight line between your knees, hips and shoulders.
Concentrate on using your gluteal muscles only to do the work. If you need a bigger challenge, place a weight or barbell on your hips for extra strength.
4. Try Single-Leg Squats
Because this exercise puts your body in an unbalanced position, you will need to recruit muscle fibers that are often untapped to maintain balance. This additional challenge will grow the most stubborn glutes.
One-leg squats are often overlooked, but they are one of the most difficult and effective movements of the lower body. Many people will not be able to do one right away. Hold a weight in front of you as a counterweight, grab a wall to help you, or place a thin plate under your heel.
Whatever you do, get as low as possible.
5. Do Split Squats
The split squat is an excellent buttocks strengthening movement. When doing this, consider getting up from the knee position bent by the heel rather than by the ball or toes of your foot. By shifting your weight on your heel, your balance center instantly shifts and activates your glutes.
To make split squats even harder and put more stress on your booty muscles, put a bar in your back. A barbell works better than dumbbells because the position of your body is optimized for the recruitment of gluteal muscles.
Glute Workout Video:
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