4 Essential Glute Exercises that Guarantee a Firm, Sculpted Booty
Gone are the days where the most popular pants didn’t make your butt look big. Today, strong, firm, sculpted glutes are a highly sought after goal, and likely the reason you’re reading this article. You’ve been trying for ages to get a booty, yet you can’t seem to make any progress in that area. You’re not alone; unfortunately most who try to achieve this result never see any significant progress and there are three major reasons why this is the case:
Reason #1: You do Lower Body Exercises that do not Directly Target the Glutes
In order for a muscle grow, it has to be targeted and trained directly. Many people believe that compound lower body exercises such as squats, deadlifts and lunges will target and sculpt their glutes in addition to their quadriceps and hamstrings. While the glutes are involved to some degree in all of these exercises, they are never directly targeted by them due to the fact that the primary muscles that are stimulated are the quadriceps and hamstrings. This limits the development and growth of the glutes; some people will undoubtedly see glute development by just focusing on squat, deadlift and lunge variations but, let’s face it, you wouldn’t be reading this article if you were one of those people.
Reason #2: You do Direct Glute Exercises that Can’t be Progressively Overloaded
Progressive overload is the gradual increase in stress placed on the body during exercise in order to continually make gains in muscle size, strength, and endurance. Not only do you have to directly target and train a muscle to make it grow, you also have to constantly make it work harder than it’s used to. The easiest way to do this is to increase the weight or reps on an exercise every single time you do a workout. Doing this will ensure muscular growth and development long term because it forces your body to develop new muscle to handle the increased demands of the exercise.
In order to directly target your glutes, you likely use glute kickback variations and floor bridges. Although these exercises will cause glute development, it will only occur for a very short period of time due to the fact that these exercises can’t be subjected to progressive overload to a significant extent; it is highly impractical to subject yourself to glute kickbacks with fifty pound ankle weights for example. Because of this, the body has no reason to keep building muscle and progress with these exercises will eventually slow down and stop altogether minimizing your results.
Reason #3: You Don’t do Sets with Heavy Weight for High Reps
Even when the glutes are trained properly, many times people will stick with light weights due to intimidation or the fear that heavy weight will make them “bulky”. This is a big mistake! Lighter weight for high reps will hypertrophy a muscle while heavier weight for low reps will increase its’ strength. But high reps with a heavy weight done with good form will cause a massive amount of muscle growth and development. Using progressive overload in conjunction with high rep, heavy weight sets is absolutely essential to grow the glutes, something that light weights cannot accomplish.
What the Glutes are Responsible For
In order to train your glutes effectively, you first have to know what they do. The gluteal muscles are comprised of the gluteus maximus, gluteus medius and gluteus minimus and they are responsible for hip extension (sitting/standing/walking/running/jumping), hip abduction (any type of movement to the side with the legs), hip external rotation (turning your thigh/pelvis outward) and posterior pelvic tilt (pushing the pelvis forward). In order to develop strong, firm, sculpted glutes, you need exercises that both directly target the glutes in these four areas of motion AND can be progressively overloaded with heavy weight for high reps.
Training your glutes with these four exercises and continually increasing the weight and reps while maintaining good form and control will build a firm, strong sexy booty while also providing hip stability and strength that will translate to other fitness activities and everyday life as well as prevent injury. Give these exercises a try and let me know what you think. For more fitness information as well as online coaching and training, shoot me a message.
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