I know glute workouts are all over the social media mostly promoted by already gifted butts. I am writing this blog post on reasons why we need to build stronger glutes.
Reason number one is health, a strong glute will hold the pelvis area. A strong glute will keep the sciatic nerve healthy and a strong glute will support the spine.
Reason number 2 is sports, we should thank the Sr. Contreras, who put the glute training on the spotlight when he decided to do his PhD. specifically in glutes. For all the throwers, sprinters, acrobats, kickers, boxers fellows I know, this is for you; to train glutes specific will improve the performance on speed and explosiveness.
Reason number 3 and maybe the most common is we want to have a rounded, perky muscle that goes perfect with light when the clothes are off.
For all these reasons we need to know more about our own glutes. What are they, how they work and what is their maintenance.
The glutes are divided in 2 groups: One, been the bigger muscles which are the abductors and extenders: Gluteus maximus, gluteus medius, gluteus minimus and tensor fascia lata. and the other, also important, been the smaller ones which are the rotators: Piriformis, obturator internus, quadratus femoris, Gemelli inferior and superior.
HOW TO PUT TOGETHER AN EFFECTIVE GLUTE TRAINING
“A well balanced gluteal routine involves hip extension exercises, hip hyperextension exercises, hip abduction exercises, and hip external rotation exercises.” –Bret Contreras
STIFF LEG GOOD MORNING
The stiff leg good morning will focus in your glutes and back of your leg (hamstrings) for muscle grow make sure you make 3-5 sets of 8-10 reps. Take in mind the weight you use to create a successful program. If you have no experience with weights, better slightly bend the knees and keep light weight for high reps. Remember to engage core and keep the back neutral.
The reverse hypers are not only for glutes and hamstrings strength but also help with lower back decompression. Also do the sets of 3-5 of 8-12 reps for the circuit we will do later on.
RESISTANCE BAND LATERAL WALKS
The best of the resistance band lateral walks is that it improves stability and strengthens the glutes and abductors. The placement of the band makes a difference. The more away is from the center the more muscle activation it is.
STRONGER GLUTES WORKOUT CIRCUIT
Do a circuit of 8-10 repetitions
Resistance band walks
Rest and repeat 3 more times, rest when needed but keep it short.
Strike this circuit for building stronger glutes 3 times a week and let me know!