2023-08-07 06:00:07
The glutes stabilize the pelvis and back. Discover a workout routine to tone and develop the glutes.
The glutes are a group of muscles located between the posterior region of the pelvis and the upper region of the femur. The gluteus maximus, medius and gluteus minimus are essential for daily actions, such as walking or bending, and even stabilizing and controlling the pelvis and back. If you want to better develop this muscle group, check out this glute training routine to set up in the gym. In addition, your posture will benefit and you can prevent lower back pain.
How to choose the right exercises for glute training?
To work the glutes correctly, you must create a routine in which the sequence of exercises meets three essential characteristics:
- Activation. These exercises are intended to warm up the gluteal area. They mimic everyday activities, such as pelvic anteversion and hip abduction, extension, and external rotation.
- Stretch. Routines consisting of stretching exercises help decrease muscle stiffness, reduce the risk of injury and improve flexibility. As for the glutes, vertical strength exercises (squats, deadlifts, lunges) achieve maximum muscle tension through stretching. While horizontal strength exercises (hip thrusts, glute bridges, pull-ups) do so by contracting.
- Abdominals. Abdominal exercises are responsible for toning and increasing muscle mass. They are usually performed following the previous ones, as they pump blood to the muscles. This allows you to gain more volume. The best pumping exercises for the glutes are the monster walk, seated band abductions, and rebound squats.
Butt workout routine
After the exercises for a gluteal routine have been determined, it remains only to start training. In this case, it is recommended to perform an activation exercise, three stretches and an abdominal exercise.
Pulley bounce
You must use a cable machine for this exercise.
- Start standing, in an upright position, with the tape and the weight indicated by the trainer. Attach your right leg and for support you can hold on to the pulley.
- Then, while keeping your left leg straight, gently bring your right foot up, regarding 60 degrees, without bending your knees.
- Lower the leg just as slowly to return to its starting position, following performing five sets of 10 repetitions. Switch to the left leg and repeat the steps.
Squats
Be sure to follow the steps to copy the exercise correctly.
- Start standing with your back straight and your legs hip-width apart.
- Bend your knees until they form a 90 degree angle with your calf and buttocks.
- Finally climb up to the starting position. Perform five sets of 10 reps.
side slit
Follow the steps below to perform the exercise.
- Start standing with your stomach contracted and your back straight.
- Move the left leg to the side. Make sure your thigh is parallel to the floor and your foot and knee are aligned.
- Bend the knee of the right leg a little to lower the body.
- Return to the starting position and repeat the exercise with the opposite leg. At the end, perform one repetition. Perform five sets of 10 reps.
Romanian Deadweight
For this exercise, you need to use dumbbells or a barbell.
- Start standing with your legs hip-width apart and your back straight.
- With the dumbbells in your hands and your fists facing back, reach your arms down and in front of your body. There should be a little space with your thighs.
- Then, as you thrust your hips back, lower the dumbbells and then bend your knees slightly. Try to keep your back always straight.
- Return to the starting position and perform six sets of eight reps.
disc bridge
https://youtu.be/x9J9NFzlPPw
To perform this exercise, you will need a weight plate. Follow these steps:
- Start by lying on the floor on your back. The arms should be straight, without separating from the trunk of the body.
- Bend the knees, the soles of the feet and the palms of the hands. They must always continue to touch the ground.
- Then, with a weight plate on your abdomen, lift your pelvis to the top of your legs. Draw a straight line with the trunk.
- After a few seconds, lower slowly until your pelvis returns to the floor. Do five sets of 10 reps.
Also read: 3 exercises with dumbbells to strengthen the shoulders
Recommendations for your glute training routine
In addition to choosing the exercises and performing them, there are a series of recommendations that will help you get the most out of your routine. To start, be sure to warm up and stretch once your muscles are active.
It is indeed important that you take care of the technique. You must therefore avoid bending your back and do not neglect the range of motion. If you are looking for a higher difficulty, opt for exercises on an unstable plane, since the glutes are stabilizing muscles.
On the other hand, runners are recommended to tone this area. After all, strong glutes build more momentum, increase running speed, and reduce the risk of common running injuries (like Achilles tendonitis or IT band syndrome).
Finally, ask your personal trainer to tell you how much weight you need to support or carry.. Don’t forget to copy the exercises well. The secret lies in correct execution more than in the number of exercises you do.
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All cited sources have been thoroughly reviewed by our team to ensure their quality, reliability, timeliness and validity. The bibliography for this article has been considered academically or scientifically reliable and accurate.
- Biundo JJ, Brotzman SB, Hogrefe C, Jones EM,Waldman SD (2022). Achilles tendinitis. MedlinePlus. https://medlineplus.gov/english/ency/article/001072.htm
- Buckthorpe, M., Stride, M., & Villa, F. D. (2019). Assesing and treating gluteus maximus weakness. International journal of sports physical therapy, 14(4), 655–669. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6670060/
- Ogasawara, R., Kobayashi, K., Tsutaki, A., Lee, K., Abe, T., Fujita, S., Nakazato, K., & Ishii, N. (2013). mTOR signaling response to resistance exercise is altered by chronic resistance training and detraining in skeletal muscle. Journal of applied physiology.
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