5 GLUTE
EXERCISES FOR A BETTER BUTT
Sorry, but I couldn’t find any
actual before and after pictures of men’s glutes .
This article is not for women
only. You’d better pay attention guys. Glutes consistently top the list of body
parts women admire most in men.
Glutes and hamstrings are consistently
one of the most underdeveloped muscles despite being among the most important
from an aesthetic and an athletic stand point.
From a functional standpoint,
the glutes provide a substantial portion of the power for movement in the hip
and thigh. For example, standing up from a sitting position, climbing stairs
and just standing upright. The glutes in humans are the main reason we can
stand and walk or run upright while other animals (including other primates)
cannot.
From an athletic standpoint,
the glutes are responsible for moving the leg forward and backward as in
running and jumping and are one of the most powerful muscles in the human body.
And yes, genetics play a part
in glute development or lack thereof. That doesn’t mean you can’t train for a
better butt.
Being one of the strongest
muscles in the human body means you have to be prepared to train them hard. Like
the calf muscle, the glutes help you stand upright a good part of the day. So
to get the glutes to develop takes some work. They only get bigger if they get
stronger.
Squats
Squats are the best lower
body exercise of all time. But stopping your squat anywhere at or above
parallel puts most emphasis on your quads and isn’t going to put enough stress
on your glutes,
To fully engage your glutes
you need to squat well below parallel. The lower the better.
I understand that not
everyone can do squats below parallel (having weak glutes is part of the reason
some people can’t do squats). So here are several alternatives.
Barbell Hip Thrusts
You must bring your hips up
so your body forms a straight line from your shoulders to your knees. Squeeze
your glutes for a count of 10 and lower to the starting position and repeat. See video
Stiff Legged Deadlifts or Romanian
Deadlifts (RDL)
To take the focus off your
lower back push your hips back as far as you can until you feel a deep stretch
in your hamstrings. Keep your back straight (no rounding of the back) and lower
the weight as low as possible. The closer you position your feet together the
more you will engage the glutes. See Video
Weighted Walking Lunges
Using dumbbells or kettle bells
in each hand, step forward. Lunge and alternate legs with each step. Bring your
knee down as far as possible without your knee extending past your toes.
See the video
Ham-Glute Raise
Holding a weight plate to
your chest, raise your upper body up to parallel with your legs. Don’t
hyper-extend your back past parallel. Focus on using your glutes and hamstrings
to raise you upper body not your lower back.
Hold at the top for at least
10 seconds while squeezing your glutes hard
Lower your upper body back to
the starting position and repeat.
See video
You can see videos or other alternatives HERE
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