Let’s see in this article what are the BEST EXERCISES for the GLUTES and how to activate it for a correct training of the lower back.
BEST GLUTES EXERCISES – NOT ONE, BUT THREE…
What we call butt in technical jargon is an anatomical part of the body composed of three muscles:
- First of the list is the Gluteus minimus muscle, which abducts the femur, flexes and extends the pelvis;
- Gluteus medius muscle, which abducts the femur, flexes and extends the pelvis;
- Gluteus maximus muscle, which extends the femur.
However, even if the GLUTES are a group of three muscles, the gluteus maximus takes 70% of the anatomical part and determines the shape of the butt. The main action that develops the butt shape is the hip extension.
BEST GLUTES EXERCISES – HOW TO TRAIN GAINING BENEFITS
The first thing we need to understand to know how to get firm glutes is that this muscle is one of the most important and strongest muscle in our body. We can train it in many ways but without loads, the training stimulus will be not efficient. “You have to feel so much burning when you train”. “Lift each leg up 20 times for 10 times to feel the burning”. Well, if you will feel the lower part of the butt burn a lot, you’ll see poor results…
A perfect butt requires high loads.
BEST GLUTES EXERCISES – REQUIRMENTS FOR PERFECT GLUTES
Unfortunately, we are not all made to have perfect glutes. Those who work sitting all day will easily find themselves with a flat butt. This is because there is a relationship between the lumbar curve and the glutes. If we flatten the back and retrovert it, the butt disappears. Conversely, if we increase the lumbar curve and antervert the pelvis, the butt comes out. So, what are the best exercises for a perfect butt? The postural ones that give your back the right lumbar curve.
BEST GLUTES EXERCISES – WHICH ONES
We finally come to the practical part of this article. We know now that all those exercises that allow us to use a consistent load, such as lunges, squats, hip thrusts, step-ups (with a high step), and deadlifts, in addition, the GLUTE BRIDGE that can be used as a variant exercise in which usually not too much load is used. Even vertical, horizontal jumps shape the butt, but for the best results, they require an athletic level.
WHICH ONES – LUNGES
Let’s start with the lunges. One of the basic exercises in which we must be careful not to fall forward, not to bring the knee in, and to go down enough to flex the hip.
If you are unfamiliar with lunges, do them walking backward not forward. Another good exercise for the glutes and thighs is the squat.
We have already an article about this exercise, HERE you will find everything you need to know about squat execution.
WHICH ONES – SQUAT AND HIP THRUST
If the SQUAT trains the gluteus in stretching, the HIP THRUST is the main isolation exercise to train the glutes in shortening. These are two complementary exercises that you absolutely do if you want steel butt and lift them.
WHICH ONES – STEP CLIMB
We then have the last exercise: the STEP CLIMB. Look for a step that is at least knee-high and go up and down, that’s it. You can do the exercise with the aid of dumbbells.
WHICH ONES – DEADLIFT
Finally, we have the DEADLIFT, conventional or with straight legs. This exercise is an effective one, but if we have already a flat butt we can risk working the hamstrings more than the glutes. Always try to keep the lumbar curve and not flatten it.
BEST GLUTES EXERCISES – AVOID THESE ONES
In most of the gyms, we often see girls practicing cable exercises with the anklets. These high repetition exercises should slim your legs and butt. Unfortunately, localized weight loss does not exist. If you like them, you can perform them but these are not the effective exercises that we must use if we want to firm up the glutes.
BEST GLUTES EXECISES – HOW TO LIFT THEM UP
In practice, most fitness models with perfect butts have excellent hip flexibility. The butt tones up when you improve the lumbar curve.
BEST GLUTES EXERCISES – CONCLUSIONS
Concluding, the glutes are a strong and large muscle, which requires a training frequency of 2-3 times a week to be developed at its best. There are glute exercises to do at home, but without a load, they will never be optimal. Concentrate on gaining strength on the glutes, if you want to develop it!