What You Must Know About Building Bigger Glutes
Everyone has a reason to work out. For some, their goal might be to live a healthy life, lose weight or build glutes. Does your workout schedule consist ofadvanced glute exercises? If your response is yes, then this guide is designed for you.
“The Gluteus maximus is the biggest muscle in our body.” There are various reasons to perform the best glute workout for women. Strong glutes ensure that your lower back and body remain injury-free and stable. It has the potential to boost your speed and powder during high-intensity exercise.
Let’s explore tips for building better glutes:
Squats are Must
Do you know what the best glute workout for women is? It’s squats! It would be best to incorporate them into your everyday workout to see results. Strive for 10 to 15 reps for three to four rounds.
There are numerous variations of squats, such as barbell squats, goblet squats, and sumo squats. Each variation of squats targets the glute muscles slightly differently. It is recommended to use these variations of squats.
Mix Up Your Routine
Do you want to build your glutes? Mix up your routine! Begin with compound weight-lifting exercises such as stiff leg deadlifts, lunges, squats, and deadlifts. The working range should be 3 to 6 reps. Now, move heavy volume work with lightweight. These include body-weight exercises, cable exercises, and resistance machines in the range of 12 to 30 reps.
Your glutes are a combination of fast and low-twitch muscle groups. Fast twitch muscles adapt and react better to heavy compound experience. On the other hand, low twitch muscle fibers adapt to the volume and overlook work up to failure.
The Mind & Muscle Connection
Don’t just perform the advanced glute exercises. Think about the motion you are going through. When you are in the last few sets, it is easy to lose focus. However, you should concentrate on the muscle you should be activating and where you are feeling the burn.
Work on Your Hamstrings
The hamstrings have three dominant muscles attached to numerous points near the glutes. Working hard on these muscles will help to shape and tone your butt. To work on your hamstrings, perform straight-leg deadlifts and back extensions in the gym. If you are a competent lifter, don’t be afraid to try heavy working at 80% to 90% 1 RM at 3 to 5 rep ranges. It will force muscular adaptation.
Vary Feet Placement
While working out, place your toes at an angle instead of keeping them forward. Try narrowing and widening your stance. This technique works exceptionally well with deadlifts and squats. When lunging, try diagonal and crusty lunges. Don’t forget one-legged reps.
Let’s Bust a Myth
Many believe in the myth that they must do only specialist glute exercises such as hip extensions, kickbacks, and straight leg abductors to build a booty. Yes, they are excellent exercises to bolt onto the last 10 minutes of a workout. Most people focus on small movement patterns and isolate the glute exercise in the main session.
Performing only glute isolation exercises is not ideal. All-round is the best approach.
Bottom Line
Building bigger glutes requires the right exercise and technique. Hire a personal trainer for expert guidance.