The glutes are the largest and strongest muscles in the human body. These muscles are responsible for the abduction, extension, and external rotation of the hips. It says that the stronger glutes can help improve posture, movement, and sporty performance, while reducing the risk for a wide array of injuries. So when it comes to aesthetics, subjectivity rules; essentially, beauty is in the eye of the beholder. However, on the whole, a well-developed set of glutes expresses a strong, powerful, and athletic physique; something that most would agree is attractive.
Well the glute muscles are one of the main reasons for us to stand up right. They help us walk, run, sprint, jump, change directions, and much more. These have fundamental role in our life, as strong glutes decrease the risk for injuries in the knees, lower back, hamstrings, groin, and hips. In fact, lower back pain is a direct result of weak glutes and/or hamstrings. There are number of exercise, but here are few fundamental glute muscles exercises:
Squats
Well there are number of squats exercises, the great thing about squats is that there are lots of different variations to use to help shape the perfect posterior. Few exercises allow you to hit the glutes and hamstrings with more volume than the barbell squat. This is what makes it so effective for building a great ass.
- Goblet Squat
- Bottoms-Up Squat
- Bulgarian Split Squat
Barbell Squat
Hold a barbell across your back using an overhand grip. Keeping your head up and chest high, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor. Make sure your knees track over your feet and don’t collapse inward. Push back to the starting position.
Hip Thrust
The hip thrust is an incredible exercise for butt-building; the hip thrust involves placing your shoulders on a bench, with a loaded barbell over your hips. Lie on your back with your knees bent at 90-degree angles. Place your feet flat on the floor hip-width apart. Then crunch your abs and tilt your pelvis back so that your lower back is flat against the floor. Maintain this pelvic tilt throughout the entire exercise. There are many Hip Thrust Exercises like Barbell Hip Thrust, Single-Leg Hip Thrust an others.
Lunges
While lunges are primarily thought of as a quad-dominant exercise, the glutes are heavily involved in helping you return to the standing position. Lunges can be done forward, or reverse, with a barbell or dumbbells. You can also have different range of lunges exercise D umbbell Walking Lunge, Barbell Reverse Lunge and Goblet Reverse Lunge.
Hip Hinge
Stand with your feet hip-width apart. Set your head in a neutral position with your ears aligned with your shoulders, hips, and ankles, and maintain this position as you hint back and bend forward. Keep your knees soft with a slight bend, and push your hips and hamstrings back as far as you can until your torso is parallel to the floor. Picture yourself closing a door with your butt. Pause, and then push your hips forward and come to a full stand. Squeeze your glutes at the top of the movement.
Deadlifts
Like the squat, there are a number of deadlift variations that allow you to really hammer the glutes. Deadlifts are great, not only because they are a total body movement, but they also are incredibly effective for building the glutes and hamstrings, due to the ability to use very heavy loads. Research shows that conventional and sumo deadlights are both equally effective for training the glutes. Well there are also plenty of deadlift style and exercise like Barbell Deadlift and Single-Leg Deadlifts.
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