GROW YOUR GLUTES WITH THESE EXERCISES!
In the past few weeks we have discussed how to grow the quads and hamstrings. Since glute training seems to be a big trend, how can we not talk about them? If you want bigger and stronger glutes, check out this article!
Here are benefits of having big and strong glute muscles!
Improved athletic performance: strong glutes help you run faster and jump higher.
Increased injury prevention: can help you avoid low back pain, knee pain, and muscle strains. They will also improve joint, hip, and spinal stability.
Health indicator: Healthy glutes is a great symbol of health.
DO THESE 4 EXERCISE CATEGORIES FOR BIG AND STRONG GLUTES.
Hip thrust/bridge
Squat/lunge
Hinge/pull
Abduction movement
Adding these 4 categories and exercises to your leg days will assure you great glute development.
Adding a thrust/bridge movement in your routine is crucial because it builds your upper AND lower glutes. These movements are the most effective, and the best bang for your buck!
Adding a squat or lunge in your training program is important because they target your lower glutes and build your quads. You get the most activation of the glutes during the fully stretched position of these exercises.
The hinge/pull movements are a great way to build your lower glutes and hamstrings. The last two movements are examples of hip extension exercises and will really help you build those glutes! These are ESSENTIAL because it targets your muscle from another angle. I highly recommend adding them into your training if you are not doing them.
Doing abduction movements will allow you to target your glute medius or the “side booty”. The main function of the glute medius muscle is to abduct your hip (move your hip away from your body). These exercises will work your hip abduction and truly shape your glutes.
Adding these four categories to your leg days will allow you to target the three glute muscles.
I hope this was helpful! Do you have any questions about glute training? I would love to help you as much as I can. Send me an email to macrosolutionschicago@gmail.com and I will answer any questions you may have. Thank you for reading!
