Absolute Glute
The glutes are one of the laziest muscles in the human body, and certainly one of the hardest to activate. When women think about the kind of body they want to have, strong glutes are at the top of our list. The only way to get better, stronger glutes is to perform correct glute exercises within the 12 - 15 rep range. You must also increase progressive overload over a reasonable period of time.
GLUTE MYTHS
1. Glute Machines Help the Glutes Grow. The problem is that many of the "glute" machines in the gym hit the hamstrings, and not really the glutes.
2. Squats are the best way to build glutes. This is also a myth. Squats do hit the glutes, but the glutes are lazy muscles. During the squat hamstrings and quads quickly take over the load, so you are doing a great workout for your legs but not really isolating those glute muscles.
HOW TO BUILD STRONG GLUTES
The best glute exercises are barbel hip thrusts and glute bridges. These are two main exercises that can be done with a great deal of variation. What you must remember when building the glutes is that you have to first massage the hamstrings. I mean, give the hamstrings a deep massage for at least 5 minutes per leg. You do not want those babies stepping in and rescuing the glutes from your workout.
The glute must be hit from several different angles. For example, perform 4 sets/15 reps of a standard barbel glute bridge. Then, perform the same bridge with your feet close together, elevated on a Bosu Ball. Now perform the exercise and you will feel glute activation in a completely different way. Next, perform the barbell glute bridge again, place your feet much further apart. Again, you will feel the glutes activated in a slightly different way. The important thing to learn here, is that with the glute bridge, one simple exercise, you can strategically target the glutes by elevating your feet on a Bosu Ball and changing the position of your feet. I guarantee if you try these exercises you will immediately feel your glutes.
The second exercise is the hip thrust. Like the glute bridge, this exercise can be modified in many different ways. Foot position and elevation all influence in what matter the downward weight load is hitting the glutes.
I have devised a set of exercises for women to perform in a small group setting. We will hit the glutes with 5 to 7 specific exercises.
GLUTE MYTHS
1. Glute Machines Help the Glutes Grow. The problem is that many of the "glute" machines in the gym hit the hamstrings, and not really the glutes.
2. Squats are the best way to build glutes. This is also a myth. Squats do hit the glutes, but the glutes are lazy muscles. During the squat hamstrings and quads quickly take over the load, so you are doing a great workout for your legs but not really isolating those glute muscles.
HOW TO BUILD STRONG GLUTES
The best glute exercises are barbel hip thrusts and glute bridges. These are two main exercises that can be done with a great deal of variation. What you must remember when building the glutes is that you have to first massage the hamstrings. I mean, give the hamstrings a deep massage for at least 5 minutes per leg. You do not want those babies stepping in and rescuing the glutes from your workout.
The glute must be hit from several different angles. For example, perform 4 sets/15 reps of a standard barbel glute bridge. Then, perform the same bridge with your feet close together, elevated on a Bosu Ball. Now perform the exercise and you will feel glute activation in a completely different way. Next, perform the barbell glute bridge again, place your feet much further apart. Again, you will feel the glutes activated in a slightly different way. The important thing to learn here, is that with the glute bridge, one simple exercise, you can strategically target the glutes by elevating your feet on a Bosu Ball and changing the position of your feet. I guarantee if you try these exercises you will immediately feel your glutes.
The second exercise is the hip thrust. Like the glute bridge, this exercise can be modified in many different ways. Foot position and elevation all influence in what matter the downward weight load is hitting the glutes.
I have devised a set of exercises for women to perform in a small group setting. We will hit the glutes with 5 to 7 specific exercises.
Owner: TrainerNaomiGutierrezLeaders: TrainerNaomiGutierrezCreated on August 12, 201515 membersPrivacy: Public
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