The gluteus is a muscle that is somewhat more forgotten for men, but basic for all women in the gym world. When we join the gym, there are many doubts that come to us about which are the best exercises for a certain muscle group. The glute exercises They can help increase their size and adherence to other types of exercises related to the lower body.
In this article we are going to tell you which are the best glute exercises and what you should take into account for maximum performance.
Caloric surplus
The first thing to keep in mind when you enter the gym is energy balance. The training for both building muscle mass and losing fat is the same. What really changes the goal of a workout is diet. When we seek to lose fat, we must generate a caloric deficit in the diet. This means putting in fewer calories than what is spent on a daily basis. We must know that in a caloric deficit stage we are not going to gain muscle mass. We are simply going to lose the excess fat and look more defined.
On the other hand, even if we choose the best glute exercises, we are not going to gain size unless we are in a caloric surplus. Contrary to what happens in a fat loss stage, during a stage of muscle mass gain we must have a caloric surplus in the diet. This translates as a caloric intake greater than what we spend in our day to day. We must bear in mind that this energy surplus must be maintained over time to see results. Let's not forget that gaining muscle mass is much more complicated than losing fat.
Therefore, if we are not in a caloric surplus, it does not matter what type of gluteal exercises we do, we are not going to generate muscle mass in this area of the body, rather another.
Best glute exercises
One of we understand in which direction the diet should be raised, we are going to collect what are the best exercises for buttocks.
hip-thrust
It is par excellence the best muscle building exercise in the core area. It is a fairly safe exercise and can have a fairly high load progression over time. To do this, we must use the Olympic bar. We will stand supporting the scapulae on a bench and we will put our bar at hip level. We will place the highest discs that we have to be able to get underneath.
Next, we place the legs parallel to the line of the shoulders and with the entire sole of the foot resting on the ground. We will perform an anteversion movement of the pelvis and a push with the hips and legs. In this way, we raise the bar to keep the body at a 90 degree angle with the horizontal. At the highest point we must contain the gluteus by squeezing to the maximum.
Key points in this exercise:
- We must keep the neck aligned with the spine throughout the movement.
- Before starting the concentric phase, take a breath and squeeze the abdomen. This tight abdomen will help us to generate stability in the hips and protect our lower back.
- We push with our feet towards the ground. It is the only way to guarantee a hip and leg thrust at the same time. If the feet do not accompany the hip movement, we will be overloading the lumbar area.
- We must not overextend the hips. Once we reach a position of 90 degrees with respect to the horizontal we just have to apply the glutes and maintain the isometric phase for 1 second.
- The eccentric phase should be done slowly by tightening the abdomen at all times. If necessary, you can catch your breath again before going down. It is important that the gluteus does not touch the ground.
Squatting
Although the squat is best known for its effectiveness in the development of the quadriceps, the gluteus plays a fundamental stabilizing role in this type of exercise. There are many variants for the squat, but the most effective is the conventional squat. To do this, we must place ourselves in a rack where we can safely remove the Olympic bar. It is interesting to do some approximation series to get used to carrying a lot of weight. The interesting thing about this type of exercise is to be close to muscle failure to generate a sufficient stimulus to the body.
The squat technique is one of the most complete of all exercises. It belongs to the group of the so-called basic exercises in which the deadlift and the bench press are also found. To perform a good squat it is necessary to have good mobility of the hip, knees and ankle dorsiflexion.
First of all, place your legs at a width similar to that of the shoulders. The balls of the feet should be slightly or shift outwards. We will put our hands closest to the shoulders and elbows in a perpendicular line with the ground. To accept the bar we must tighten the abdomen to stabilize the entire core area. To lower the bar we must back to our hips by squeezing the gluteus and abdomen. Once we hit a 90 degree injury, we go back up. Before each repetition it is interesting to breathe again and tighten the abdomen well. This part is essential to protect our lumbar area or to improve the efficiency of movement.
Best glute exercises: lunges
It is a multi-joint movement just like the squat. However, being able to move greater loads generates greater hypertrophy in the gluteal area. Therefore, the strides must enter the top has of best gluteal exercises. To perform a lunge we must know that there are also many variants as in the squat. The best variant is the barbell lunge. It is the exercise where the greatest load can be moved and there is a greater progression.
This exercise is performed by taking a step forward placing the bar on our trapeze just like in the squat. We must guarantee hip movement and not advance the knee during flexion. We will take the necessary steps until we are close to muscle failure. In this type of exercise it becomes interesting to have a good background so as not to exhaust our lung capacity before our glutes and quadriceps.
I hope that with these tips you can know what are the best exercises for buttocks and how to perform them.