There is a ‘booty’ trend that keeps butting in the heavy lifting scene. And for some reason, many people are under the impression that glutes get big with squats and deadlifts. Well, no... they don’t. I know it may look like it, but in fact, they require a different type of movement to activate and strengthen them.

 

Gluteus Maximus, Minimus & Medius Muscles are best trained involving hip extension/hyperextension exercises, hip abduction exercises, and hip external rotation exercises. And this is important because you need to know that your derriere is not just one big muscle, it has both fast and slow-twitch muscles, so this will help you properly train them and maybe adjust your workout routine if you’ve done it wrong so far, such as deadlifting for a nice behind.

 

You need to understand that more isolated movements with little to no weight, will load and work on your glutes more than a conventional squat. Some of these exercises also work well for your leg-day, so this is one very good reason for which you shouldn’t skip leg day and make the most out of it.

 

 

 

BODYWEIGHT HIP THRUST

 

The Glute Guy popularized this athletic trend and it caught on for good reason – it actually works.

This exercise trains glutes, and to a lesser degree, it also trains hamstrings and quads. For this exercise you must keep your neck neutral at all times. Do not let your neck and head off the floor, as that may cause damage to your spine and head. There are many ways you can do this progressively, but we suggest you start easy using only your bodyweight. You need to properly control your bodyweight in order to contract and activate the glutes as well as develop proper hip flexor flexibility.

 

  1. Stand with shoulder blades pressed to the floor and keep your arms close to the body more stability.
  2. Bend your knees in a 90 degrees angle and keep your feet flat on the floor breathing in.
  3. Breath out, squeeze your glutes, and using only your core lift your hips and hold.

 

Do a controlled negative using a slow tempo. You don’t need any momentum, so don’t try to this fast. Do it slowly and feel the tension on your muscles from the load.

Perform 2 sets of 3 reps!

 

If you are ready for the next level, a nice little trick you can do is to press your shoulder blades against a bench, drape chains over do the same hip thrust movement you do when using only your bodyweight. That adds a little weight to your thrust and prepares you for more advanced movements.

 

 

 

PENDULUM QUADRUPED HIP EXTENSION

 

This exercise builds glute mass and it involves more weight and the use of a leg extension machine. It’s a perfect exercise for your glutes on your leg day. This will definitely work your glutes and if you load them properly, it will work your glutes, calves, and hamstrings. Make sure you arch your lower back as you pump and squeeze your glutes for a maximum performance output.

 

  1. Sit on all fours, make sure you keep your hands down and arch your lower back.
  2. Adjust your foot on the weight and start kicking back and up, nice and high.
  3. Do this with a foot at a time and kick up with slight momentum.
  4. You can also do this with a limited range of motion for an increased muscle load and add little pumps to your move.
  5. Make sure you don’t lean on the resting hip, as that will take the pressure off the glute you are trying to work.

 Perform 2 sets of 15 reps!

 

 

 

BARBELL HIP THRUST

 

This is one is for maximized glute activation through heavy strength training. It’s not an easy exercise and you have to make sure you’ve mastered the ones above first. This one focuses on your hamstrings and glutes, so make sure you load them properly

 

  1. Start by placing the weight in your lap across your hips and rest your shoulder blades on the bench. Keep your legs bent and feet flat on the ground.
  2. Drop your hips to the ground without touching the ground as you obtain a nice little stretch in your hamstrings.
  3. Squeeze your glutes and hamstrings and push back up towards the ceiling.
  4. Drop down and come back up keeping the load on your muscle. Keep your knees parallel to each other and don’t let your feet move to the sides.

 Perform 4 sets of 5 reps!

 

Before you start performing any of these exercises, make sure you master the Romanian Deadlift and other such exercises that help you establish a solid foundation and a full range of motion. There may be other weaknesses that can hinder your performance such as weak ankles, knee pain or tight hip flexors.

 

Start by performing this exercises progressively, using only bodyweight, before you move on the barbells or a leg extension machine. Each of these can be performed without any sort of weight, in order to warm up and prepare your muscles for a greater load.

 

As with any exercise, practice makes perfect! So we encourage you to start incorporating these exercises into your routine, more so on leg days. Don’t rely on deadlifts and squats alone for great glutes, make sure you use the proper exercises adequately designed to activate and strengthen them.

 

Are you proud of your glutes? What other exercises that targets them do you know of?





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