Medusa

The Best 4 Exercises For Glute Growth

<p><span style&equals;"font-weight&colon; 400">If you have been working hard in the gym <&sol;span><a href&equals;"https&colon;&sol;&sol;medusamagazine&period;com&sol;why-youre-not-getting-the-results-you-want-from-going-to-the-gym&sol;"><span style&equals;"font-weight&colon; 400">without seeing any results<&sol;span><&sol;a><span style&equals;"font-weight&colon; 400">&comma; it might be time to reflect on what you are doing&period; If your main fitness goal at the moment is for your glutes to grow&comma; there is a lot to learn that you might not already know&period; From an outsider&&num;8217&semi;s perspective&comma; the glutes might seem easy enough to target and make gains on&comma; however&comma; multiple muscles in the glutes contribute towards growing the overall muscle mass and improving its shape and appearance&period; Some of the most effective glute exercises are often the hardest&comma; so it might be time to step outside of your comfort zone and head to the heavy free weights&period;<&sol;span><&sol;p>&NewLine;<p><span style&equals;"font-weight&colon; 400">Everyone’s bodies are different and that also means that our muscles respond to workouts in different ways&period; The exercises that we recommend are simply just suggestions for you to test out and see if you achieve any results&period; Here are the most effective ones we would recommend&colon;<&sol;span><&sol;p>&NewLine;<p>&nbsp&semi;<&sol;p>&NewLine;<h2><span style&equals;"font-weight&colon; 400">Hip Thrusts <&sol;span><&sol;h2>&NewLine;<p><span style&equals;"font-weight&colon; 400">Hip thrusts are also known as glute bridges&period; Both variations of this exercise are known to be extremely good for targeting and growing the glutes&period; This exercise can also be manipulated to your liking&period; For example&comma; if you are a beginner you might try hip thrusts with a light-resistant band to first master the movement&period; Here are the most important tips for perfecting a great hip trust&colon;<&sol;span><&sol;p>&NewLine;<ul>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Find a bench or exercise box that sits comfortably under your shoulder blades when sat on the ground&period; If it is any higher up from your shoulders you will not be targeting your glutes&period; <&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Either use your desired resistance band or barbell for added resistance&period; If you use a barbell&comma; ensure you can roll it over your legs without needing to lift it over&period; Use large distributed weights on each end to achieve this&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">If you are using a barbell&comma; ensure you have a shoulder pad on the area where your hips will be meeting it&period; This will prevent bruising&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Walk your feet towards your body and make sure your heels are placed into the ground at a 90-degree angle<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Push into your heels and thrust your hips as high as possible without overextending your back&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Pause and hold the lift at the top&comma; and slowly lower your hips back down before repeating the movement&period;<&sol;span><&sol;li>&NewLine;<&sol;ul>&NewLine;<p>&nbsp&semi;<&sol;p>&NewLine;<h2><span style&equals;"font-weight&colon; 400">Deadlifts<&sol;span><&sol;h2>&NewLine;<p><span style&equals;"font-weight&colon; 400">Deadlifts are another great compound glute exercise for growing your glutes whilst providing full-body benefits&period; They require multiple different muscle groups&comma; however&comma; there are still many deadlift variations to isolate the glutes whilst pushing the rest of your muscles&period; Deadlifts can be performed with barbells or free weights&comma; and they are also a dynamic exercise that you can build up your strength and resistance to over time&period; Here are the important tips for mastering deadlifts&colon;<&sol;span><&sol;p>&NewLine;<ul>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Make sure your feet are shoulder width apart and your barbell or free weights are readily placed in front of you&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">As you bend to place your hands on the weight&comma; ensure your back is completely straight with your head facing down in line with your back&comma; which will ensure you get the most out of the exercise whilst also making sure you stay <&sol;span><a href&equals;"https&colon;&sol;&sol;www&period;fashionbyus&period;com&sol;2021&sol;12&sol;tips-to-keep-you-safe-and-comfortable-when-working-out&period;html"><span style&equals;"font-weight&colon; 400">safe whilst working out<&sol;span><&sol;a><span style&equals;"font-weight&colon; 400">&period; A good tip would be to look at your posture in the mirror if you do not have someone to guide you&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Your hands should be placed alternately with one palm facing up and one facing down&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">When you begin to pull the weight&comma; your weight should be transferred into your heels and your shoulders should be pulled back to straighten your back&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Pushing your hips forwards and tightening your glutes at the top of the movement&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Coming down from the peak&comma; your hips should be pushed back slowly whilst you keep your spine tall&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">When you reach the bottom of the repetition&comma; reposition your body for as many desired repetitions whilst maintaining a good posture&period;<&sol;span><&sol;li>&NewLine;<&sol;ul>&NewLine;<p>&nbsp&semi;<&sol;p>&NewLine;<h2><span style&equals;"font-weight&colon; 400">Sumo Squats<&sol;span><&sol;h2>&NewLine;<p><span style&equals;"font-weight&colon; 400">A sumo squat is a functional extension of the well-known squatting exercise&period; Squatting is&comma; of course&comma; a valuable workout variation for leg and glute strength&comma; however&comma; if you are looking to optimize your glute workouts then a sumo squat is a great way to increase the resistance and isolate your glutes&period; Sumo squats target many glute muscle groups&comma; whilst also working your hamstrings and inner thighs&comma; other essential muscles for glute growth&period; Here is the basic premise of a sumo squat&colon;<&sol;span><&sol;p>&NewLine;<ul>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Grab your desired weight dumbbell&comma; or use a kettlebell if you find them easier to work with&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Stand your feet just over shoulder width apart with your feet pointing outwards&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Hold your dumbbell as you push your hips back and begin to squat downwards&period; <&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Support yourself whilst targeting your glutes by putting the weight into your heels&comma; if you use the balls of your feet then you won&&num;8217&semi;t be working your glute muscles&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Push back up to a straight stance once you have squatted comfortably as low as you can go&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Repeat for as many reps as possible&comma; and finish each round with a squat pulse for an extra push&period;<&sol;span><&sol;li>&NewLine;<&sol;ul>&NewLine;<p>&nbsp&semi;<&sol;p>&NewLine;<h2><span style&equals;"font-weight&colon; 400">Lunges <&sol;span><&sol;h2>&NewLine;<p><span style&equals;"font-weight&colon; 400">Lunges are another compound movement that is extremely effective when it comes to glute growth&period; Often people tend to neglect lunges due to their difficulty with balance&period; Practice makes perfect and if you manage to perform lunges consistently&comma; you will see a huge improvement&period; Lunges require a lot of reliance on your knees and hips&comma; and getting the balance right between each leg will be a wonky journey&comma; to begin with&period; Here are our most important tips for executing lunges&colon;<&sol;span><&sol;p>&NewLine;<ul>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">If you are used to weights&comma; we would recommend holding dumbbells on either side to help regulate your balance &lpar; they do not have to be heavy&comma; start with easy-to-manage weights&rpar;&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Place your feet at hip-width apart and step forwards just over the length of your shin&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">The weight should be focused on the front heel&comma; whilst slowly bending the back knee at 90 degrees and keeping the shin parallel to the ground&period; <&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Do not be tempted to rent your knee on the ground&period;<&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Push from the heel back up to the standing position and repeat with the opposing leg&comma; this should create a walking forward movement&period; <&sol;span><&sol;li>&NewLine;<li style&equals;"font-weight&colon; 400"><span style&equals;"font-weight&colon; 400">Repeat for as many reps and sets as you can&period;<&sol;span><&sol;li>&NewLine;<&sol;ul>&NewLine;<p>&nbsp&semi;<&sol;p>&NewLine;<h2><span style&equals;"font-weight&colon; 400">Conclusion<&sol;span><&sol;h2>&NewLine;<p><span style&equals;"font-weight&colon; 400">Overall&comma; there are many exercises that you might find to optimize the growth of your glute muscles&period; A few important things to keep in mind are that you will be using multiple different muscle groups to perform most exercises&comma; so neglecting your full-body workouts might be affecting the performance of your glute workouts&period; Of course&comma; it is smart to target certain muscle groups&comma; but overall you should be aware that each person will have different reactions to exercise&period; It might take you years to see a difference or maybe even weeks&comma; but staying consistent is the key to seeing gains and improving your workouts&period; Stick on a pair of reliable <&sol;span><a href&equals;"https&colon;&sol;&sol;boandtee&period;com&sol;collections&sol;leggings"><span style&equals;"font-weight&colon; 400">gym leggings<&sol;span><&sol;a><span style&equals;"font-weight&colon; 400">&comma; head to the gym&comma; and try out these beneficial exercises&period;  <&sol;span><&sol;p>&NewLine;<p>&nbsp&semi;<&sol;p>&NewLine;

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