Squats are one of my favorite exercises to build lower body strength, endurance and strength. If you are not already doing them, they certainly deserve a place in your routine.
When it comes to maintaining beautiful glutes, however, there are actually some other exercises I prefer. These tricks target multiple gluteal muscles in a more direct way, resulting in high hypertrophy (or muscle growth) and heads.
Not only will these exercises will give you a maximum backwards, but they will also strengthen the important muscles responsible for stabilizing your hips and spinal cord, proper currency and balance and keeping your waist -free pain free.
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Roll your yoga mat, occupy the resistance band, and try these five exercises on your next leg day.
What are your glutes?
Your glutes is a group of many different muscles located behind your pelvic and in the side – glutes maximas, glutes Medicis, and glutes minimus. Although technically not a gluten muscle, the tanker fasia lyta (or TFL) often collapses with the gluten complex.
It facilitates the muscles mostly in the body, from the swings of the simple leg to the flight of the stairs.
How to do 5 glute exercises
Before you try something new, get out of your medical team. Meeting with a certified personal trainer can also be helpful, especially if you have recently started a regular fitness routine.
Exercise each of the following for 3 sets of 12-15 representatives. You can also choose to add additional resistance, such as small weight or resistance band.
1. The donkey kick
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- Come to all the squares on the mat.
- Engage your basic part and keep your spine neutral.
- Squeeze your left gluten and lift your heel to the roof, bring your left thigh parallel to parallel to the floor.
- Bring your left leg back to the initial position.
- Continue for representatives of the required number, then repeat the right.
2. Fire hydrants
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- Come to all the squares on the mat.
- Engage your basic part and keep your spine neutral.
- Squeeze your left gluten and lift your knee on the side.
- Return to the initial position.
- Continue for representatives of the required number, then repeat the right.
3.
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- Keep a light or moderate heavy resistance band around your ankle.
- Engage your basic part and keep your spine neutral.
- Step your left foot on your left foot, keeping your fingers forward.
- Follow your right foot.
- Keep your left step for the desired number, then go the other direction.
4.
Hip kidnapping lying to a loss – YouTube
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- Lies to your right on a weight bench. If you do not have a weight bench available, use your sofa or bed.
- Engage your basic part and keep your spine neutral.
- Raise your left leg and bring it a bit behind you.
- Place your left leg down to the floor.
- Squeeze your left hip and back up the leg.
- Continue for representatives of the required number, then repeat the other side.
5.
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- Stand tall with the hip width of your feet.
- Engage your cover and keep a neutral spine.
- Put your hips behind you, leading your talbone to the wall.
- Bring your torso with a parallel floor.
- Squeeze your glutes and stand behind the starting position.
- Continue for the required number of representatives.
The benefits of these 5 gluten exercises
This routine exercises target gluten maximas, medicine, minimus and TFL in a variety of ways, forcing the muscles to deal with concentration against gravity or external resistance. This reinforces them to help your body better during everyday movement.
These movements are also isolated the glutes, which help in increasing muscle growth and accent.
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