Glutes training exercises yield more than good looking hips in a pair of jeans. Training your gluteus maximus can have a significant impact on your athletic performance and overall fitness. The target is to make them strong, agile and a support base for all the other workouts. I personally, focus on doing glute strengthening workouts.
The reasons are many and a few of them are – firstly, they make your posture better, many of them suffer from pain and other complications just because of poor posture. Strong glutes reduce pain and prevent injuries. Apart from improved athletic performance, it helps increasing the bone density. Other benefits include weight loss and fat loss plus better body sculpting.
I am sure that by now, you would be more than willing to know how to train such an important muscle to look and feel great. The way I do the workouts is focused and result oriented. I will demonstrate 3 glutes strengthening and sculpting exercises in this article and would suggest that you follow the mentioned instructions as I do. It is a must to warm up before starting a workout to make your muscles connect to your mind, make the blood flow reach the targeted muscles and let your body be prepared for the upcoming exercises.
I do one long set of at least 15 reps of each exercise to warm up before that particular workout. In between the exercises, you can take rest of 60 seconds. Here are these simple exercises with two of them being tool or machine assisted, you just have to take care of your posture and focus. Glutes enhancing exercises which I do are as follows:
1. Bulgarian Split Squat (4 Sets X 10 Reps)
Unrack the barbell. Place one foot firmly in front of you, roughly 1 to 2 feet. Drop your back foot slightly behind you, allowing the knee to bend towards the floor into an almost kneeling position. The back foot should be in line perpendicular to your front heel, resting on the bench behind you. The feet should be placed hip width apart. As you descend into a squat, allow the front foot to stay flat into the floor, with the front knee bending over the toes. Make sure to keep the torso upright. After the squat, come up to the starting position with the front leg softly extended/locked, and repeat switching the legs.
2. Cable Kick Back (4 Sets X 10 Reps)
Attach the cuff of a low cable pulley to one of your ankles. Face the weight stack from a distance of about 2 feet, hold the steel frame for support. Keep your hips and knees slightly bent. Keep your core tight and contract your glutes to slowly kick the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. At the peak, squeeze your glutes as much as you can. Now, slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. After 2 sets, switch legs and repeat with the other leg.
3. Hip Abduction and Adduction (4 Sets X 10 Reps)
This exercise is done to strengthen and gain shaped up mass on adductor muscle groups on the inner thighs and abductor muscle groups on the outer glutes. Sit on the hip abduction and adduction machine’s bench, position your legs on feet placement bars on the sides and hold the machine in front for the support. Now, move both your legs laterally outwards together and bring them in again together. The job is done by the machine and you just have to maintain the right posture throughout the workout here.
About The Author
Rita Jairath is an entrepreneur and one of the pioneering athletes in women's bodybuilding in India, she won the pro-card from the International Federation of Bodybuilding. she ..
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