Top 7 exercises to hit the Glutes the best
1. Hip Thrusts - Using a dumbbell or barbell to perform this exercise.
Performing this exercise:
1.Sit against the bench with the top hitting just underneath your shoulder blades and place dumbbell on top of your hips.
2. Hold your weight on your pelvic bone
3. Place your feet at a distance that will result in your knees being at a 90-degree angle and shins vertical at the top of the movement
4. Focus your eyes at a point in front of you, tuck your chin, keep your chest and rib cage down, and use your glutes to raise the bottom half of your body.
5. Squeeze those glutes while lifting your hips and pressing your heels into the floor
6. As you extend your hips, roll the dumbbell slightly forward and off of your hip bones to eliminate irritation and to get a full range of motion. Lower yourself back down, this is one rep.
2. Squats- can be performed with dumbbells or a barbell
1. When performing the Squat, there are 2 forms of doing so.
2. With the Barbell across your upper back, set your feet slightly wider than shoulder-width apart. Have your feet turned out slightly.
3. Keep your chest up and knees out as you sit back. While you sit back, keep your hips sitting behind you rather than straight down below.
4. Keep your back at a set position with a little bit of an arch or neutral. That will prevent you from collapsing forward in the spine.
5. Ensure your feet, knees and hip are all in line.
3. Deadlifts- can be performed with dumbbells or a barbell
1. Stand and hold a barbell with both hands in an overhand grip.
2. With your back straight and knees locked, bend your body at your waist and lower down to the floor.
3. Then straighten up while still holding the bar at arms length.
4. Cable Pull Throughs
1.Squat with your back to a cable system holding a rope between your legs with your arms straight and back flat.
2. Stand upright, pulling the rope forward and up between your legs, keeping your arms straight.
3. Return to starting position
5. Bulgarian Split Squats
1. When performing this exercise, ensure that your knee, feet and hip are in line.
2. With your feet hip-width apart, place the instep of your rear foot on a bench. Your feet should be approximately three feet apart.
3. Lower your hips toward the floor so that your rear knee comes close to the floor.
4. Pause and drive through your front heel to return to the starting position.
6. Cable Side Kicks/ Leg Lift
1. Attach a cable ankle cuff to one ankle. Stand facing away from low-pulley.
2. Step forward with opposite leg so leg with cuff is pulled back. Grasp lateral bars or other prop for support.
3. Raise knee by flexing hip while allowing lower-leg to bend back under resistance.
4.When the thigh is just beyond horizontal, lower leg until hip and knee is extended. Repeat. Continue with opposite leg.
7. Glute Bridges
1. Lie on your back with your knees bent and feet flat on the floor. Be sure and keep your feet underneath your knees, not in front.
2. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
3. Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
4. Hold for three seconds making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
TIPS + ADVICE
1. Be consistent - don’t stop working out because you haven’t seen results in a few weeks or even months for that matter. It takes TIME ( tip number 2) and consistency. Working your lower body for at least 2-3 days a week. 2. Time- This ties into consistency, which ALSO ties into the 3rd tip. Be patient 3. Patience- with ANYTHING have patience or else you are going to let yourself down. 4. EAT FOOD - Fuel your body. You gotta eat to grow. Don't be scared of getting "Fat". You have to fuel your body and your muscles. 5. Lift heavy - You gotta lift heavy to see bigger results. Bodyweight exercises are great to start off with, but as time goes on you need to gradually increase those weights to maximize your glute growth. 6. Genes - Having those genes can benefit in either naturally having that area bigger or easier to grow.
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