GLUTE WORKOUTS

Glute muscle is big muscle group and powerfull, dereves to put attention on them, because it helping you sit down on your butt, this muscle help to move your hips in every direction, going up and down, foward and backwards and side to side, and it will increase your metabolism because thay are big.

Plus your pants will fit better, and you will get some extra attension whe you hit the down town or some clubs or bars.

If you want to shape your glutes perfectly, then you need real dedication, you need to work them very hard to get a great response, and you need to be consistant, do not take a brake because it will melt down.

You need to train your butt heavy to stonger and bigger, you should try to do heavier every time and increase your sets and reps.

”Full back squat” and ”lunges” are one of the most effective workouts that will shape your butt which is discussed in ”upper Legs” workouts article, but other than this workouts you should add also this workout routines to more emphasize on your butt muscle to better looking.

1- Barbell hip thrust

Seat on the floor and rest your back on the bench and feet on the floor and knees bended, put a loaded bar with a pad for comfort over your hips, and rest your shoulder blades just top of the bench, this is your starting position.

Push the bar up by extending your hips up vertically as far as possible with the help of your feet, the weight load support should be on your shoulder blades and your legs, then go back to starting position.

2- Barbell glute bridge

Lie down on the floor, knees bended up, have a barbell over your hips with a pad to be more comfortable, this is your starting position.

Push on your heels and upper back to extend your hips vertically to move the bar up as high as you can, the load should be supported by your heels and upper back, then go back to starting position.

3- One legged cable kickback

Attach and leather to a low pulley cable and then attach to your right ankle, hold the pulley steel frame for support, and slightly bend your hips and your knee, this is your starting position.

Pull the cable by raising your right leg backwards semicircular as high as possible until your feel contraction on your glute muscles and squeeze them, then resist the pull of the cable as you bring your leg back to starting position, then start with your other leg.

4- Single leg push off

Stand straight on the ground and rest left foot on a flat bench heel at a edge of the bench, this is your starting position.

Push off with your left leg on top of the bench, as you step up on the bench raise your right leg up with bending your knee and hip as high as possible, then go back to starting position and start with other leg.

5- Step up with knee raise

Stand straight in front of bench or box around 2 feet high, this is your starting position.

Start the movement by stepping up on the bench with your left leg, then as your stand up on the bench raise your right with bending your knee and hip as high as you can, bring the knee and upper leg as close to your body as your can, until your feel full stretch in your glute muscles, then go back to starting position and start with your other leg.

6- Flutter kicks

Lie down on a flat bench face down and place your hips on the edge of the bench and hold with your hand the top end of the bench for support, straighten your both legs completely parallel to the floor to the level of your body by squeezing your glutes and hamstrings, this is your starting position.

Start the movement by raising your right leg up higher than your left leg, then as you lower down raise your left leg up as you are swimming in the pool, and continue alternating until you finish the recommended reps.

Note: You can use weights on you ankle for advenced training.

7- Butt lift

Lie down on the floor mat on your back bend on your knees and feet on the floor flat, legs wider than your shoulder apart, and your hands on the sides on the floor, this is your starting position.

As you breathe out raise your hips up off the floor and your back straight with pressing on your heels, hold a second, then go back on your starting position.

8- Glute kickback

Kneel on a floor mat and bend from the waist down on your hand with arms extended shoulder width apart, your head should be looking forward, your upper legs should be perpendicular to the floor, and 90 degree from the knee between upper and lower legs, this is your starting position.

Start rasing your left leg up as you exhale util your upper leg parallel to the floor and maintaining 90 degree between your upper an lower leg and hamstring in lline with your back, you should feel contraction on your glute muscle on top of the movement and hold a second then go back to starting position, then start with your other leg.

 9- Single leg glute bridge

Lie down on a floor mat bend on your knees wider than shoulder apart, and raise one leg up higher than the knee of the other leg, keep your hands on your sides, this is your starting position.

As you breathe out raise your hips up off the floor and your back straight with pressing on your heels, hold a second, then go back on your starting position.

10- Kneeling squat

Place a barbell on your back just below your neck inside a squat rack for safety, kneel on the a floor mat with your back straight forming 90 degree with your lower legs,and head looking forward, this is your starting position.

Sit back until your butt touch your calfs, then go back to starting position.

(pictures coming soon)

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