Our rear end features the largest muscle group in the body: the glutes. Known for their power and strength, the glutes actually consist of three separate muscles: the gluteus maximus, gluteus medius and gluteus minimus.
These muscles not only help us walk, sit, run and jump, but are also famous for their curvy appearance.
However, like most other parts of the body, the glutes can vary in shape and tone. And if our glutes aren't as big as we'd like them to be, there are ways that can help increase the size of these muscles.
Benefits of training the glutes
The buttocks are a key part of the body and having them strengthened helps the body function well.
Less back pain. The glutes stabilize the hip and help prevent injuries such as tendonitis, cramps, sprains and anterior cruciate ligament tears.
They improve posture. They are essential for executing pelvic, hip and trunk movements and promote good body posture.
They strengthen the knees. The glutes create pelvic stability, which helps maintain balance at the knee and further up the leg.
Physical performance. By extending the hips, the glutes aid in forward propulsion. These muscles are essential for quickening the stride, jumping and lifting heavy objects.
Fat loss. The glutes and hamstrings are two of the largest muscle groups in the body and contribute to fat burning.
What are the best glute exercises?
You can perform the following glute lifting exercises in one workout, or you can add them to a lower body or full body routine at least 2 days a week.
Start slowly with just one set of each exercise. As the exercises become easier to do, you can work up to two or three sets of each.
Squats. Stand up, push your hips back and bend your knees as if you were going to sit in a chair, while bringing your arms forward. Hold for one second and return to the beginning. Do 3 sets of 10 repetitions.
Side squat with band. Place the elastic band above your knees and step to the side. Return to starting position and repeat to the other side. The movement to either side should be a squat. Do 10 on each side.
Bulgarian squats. Place the tip of your right foot on a chair. Push your hips back and down, bending at the knee until you come down into a squat position, keeping your balance with your leg resting on the bench. Do 10 Bulgarian squats with each leg.
Gluteal bridge. Lie down, knees bent, feet flat on the floor and arms straight. Pushing with your heels, lift your hips, squeezing your glutes and abdomen. Hold for two seconds and return to the beginning. Do 3 sets of 10 repetitions.
One-legged hip raises. Lie on your back with your knees bent and feet supported. Keep your left leg in that position while raising your hip. Go back to the beginning and switch legs. If you want to intensify the exercise, place a band between your knees.
Deadlift. Stand with feet apart, knees slightly bent and a dumbbell in each hand. Slowly begin to descend until the dumbbells are under your knees. With glutes squeezed, return to starting position. Repeat 30 times.
Glute kick with dumbbell. On all fours, with hands and knees resting on a mat. Place a dumbbell in the hollow behind the right knee and lift the bent leg back, squeezing gluteus. Repeat 10 times and do the same with the other leg.
Side kick. On all fours, keep hands and knees flat on the floor. From there, lift the bent leg outward and at a right angle and bring it back into place. Repeat 10 times with each leg.
As you can see, having toned glutes can improve body stability and posture. Try to combine these exercises with cardio and strength routines. And remember to eat a healthy and balanced diet, be in contact with nature and get more sleep.
Autor: ADMINISTRADOR
July 18, 2023
