When we talk about training buttocks it seems that it is something more unique or frequent in women. However, the glute exercises for men they are also essential for a good workout. If you are one of those who wants to go to the gym to have a strong and balanced body, you should include various exercises for buttocks in your routine.
In this article we are going to tell you all the characteristics and what are the best glute exercises for men.
Glute training
The first thing we have to know is that the buttocks They are a group of 3 muscles formed by the gluteus maximus, middle and minor. Although we believe that it does not have a functional and merely aesthetic objective, it is involved in multiple movements and daily activities. To this we add that it has an aesthetic function and becomes one of the areas that we are really interested in training. Not only should women have a good buttock in an aesthetic way, but also men.
It is common to see that men skip glute exercises in the routine because of their difficulty or feeling that they are not progressing enough. The aspect that must be taken into account when training buttocks, like any muscle, is diet. We cannot gain muscle mass in the long term if we do not have a caloric surplus in the diet. This means eating more calories than we use in our day to day. Taking into account that our base calorie consumption is higher than the total expenditure, we will gain weight not only from muscle, but also from fat.
However, this body fat can be eliminated in a caloric deficit stage where we will carry out a definition stage. This is where muscles will become more defined and our percentage of body fat decreased.
Function of glute exercises for men
The gluteal muscles are usually weakened by all the hours we spend sitting. Therefore, it is interesting to do some activation exercises before doing the glute exercises for men. For example, we can do some knee activation exercises and we will retrovert the pelvis several times. Here we contract the gluteus forward and do a couple of sets of 10 repetitions.
Anteversion and retroversion of the pelvis It is what is very commonly used in Pilates but it is interesting to master it before starting. Retroversion is essential to work the gluteus since the pelvis must always be up. Pushing back and forth is the key to glute activation. Not only do you have to do squats and deadlifts, which are the most common exercises used in every athlete routine. They are two very good options that will help you improve your gluteus apart from other leg muscles such as the quadriceps and the hamstrings.
Glute exercises for essential men
We are now going to make a summary of the list of buttock exercises for men that are essential and that should be in the entire routine:
- Hip thrust: This exercise is commonly known as Hip Thrust and can be used without weight, with a band, or with elastic bands, among others. It is a very versatile exercise and there are very good results. It is performed with a hip lift that includes the retroversion of the pelvis, the straight abdomen and keeping the knees 90 degrees. It is necessary to remain even one or two seconds above squeezing the gluteus.
- Glute count: It is done with an elastic band around the knees and our own weight is used, / or an elastic band. The methodology is the same as with Hip Thrust.
- Quadruped hip extensions: As with the previous exercises, it can be done without weight, with an elastic band or sometimes on the machine known as multipower. It is usually used more frequently with an elastic band. You have to keep your abdomen inside and your lower back neutral to avoid injury.
Other interesting exercises for the core are the sliding curl on the floor or the TRX curl. It is one of the exercises that has the greatest activation of the hamstrings and joint gluten. We can do it both in your life as a descent and also with a leg extension with a bending and lowering. This modality is somewhat harder but it allows making small progressions over time. One of the important aspects to take into account the essential gluteal exercises is to establish a progressive overload. To know that we are improving the technique and progressing in the exercise we must know the variables of the training.
How to optimize results
The deadlift and squat are essential exercises in any leg routine. And it is that they involve a large number of muscle groups among which are the hamstrings and quads and glute. The squat is a very complete exercise that can help improve the buttocks in a remarkable way. The same goes for the deadlift. The problem with these exercises is that they have quite a complex technique. For novices it is recommended that a specialist be close at all times to correct posture. They are exercises with a wide range of improvement and progressive overload can be established fairly easily.
With the results obtained from these two exercises, we will not only not improve the buttocks, but also the entire leg.
To know how to optimize the results of glute exercises for men we have to know the mechanical tension, metabolic stress and muscle damage. They are the most important variables that are responsible for developing hypertrophy. To establish an efficient mechanical tension we must maintain exercises that have few repetitions and a high load and others that have a greater number of repetitions with a lower load. In this way we will take care of ensure the recruitment of high-threshold motor units. These motor units are the ones that, after all, are going to help the activation and proliferation of satellite cells that are responsible for dollar a nucleus for the improvement in the transcription of proteins and the increase in the stimulation of synthesis. protein.
I hope that with this information you can learn more about what are the best glute exercises for men.