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Glutes is an informal term for “gluteus maximus” that is referred to the main extensor muscle of the hip. Gluteal muscles are one of the most powerful and strongest muscles of human body. Once it was a concept that only women should train their glutes but it was no more than a misconception. Men just cannot build or tone their legs without having a strong hip muscle. Men need to train their glutes just as much as women, if not more.
Gluteal muscles are responsible for keeping the pelvis intact and pelvis supports the back, without sufficient strength in your glutes you may be likely to suffer with lower back pain. The glute muscle holds the pelvis and prevents it from tilting forwards, otherwise the stomach would bulge out and lower backache starts as a result of overstretched ligaments and tendons.
There are many sports like football, rugby, baseball, golf, tennis, hockey and bowling etc that needs to have stronger glutes for the better performance where all the force required is provided by this core muscle.
To have strong glutes is important in many exercises like deadlifts, lunges and squats because this is where the driving power comes from. If you start to work on your glutes, you’ll be sure to increase your numbers on your lower body lifts.
You’ve got to agree, having a rounded, well-shaped bottom is better than having a flat untoned one; and we’re pretty sure women would agree too!
A common problem for people that don’t train their glutes is tightness. This can affect hip mobility which will have an impact on your lower body lifts. To reduce tightness you can incorporate a full stretching program into your routine and use the foam roller before and after your workout.
Squats are the best workout for the lower body that targets glutes along with quads and hamstrings. For building glutes Lower bar squats are more effective.
It can be done by placing the bar on your shoulders in a way that it rests on your rear delts. This position gains advantage as it exerts lesser weight on knees. Changing foot placement on the leg press will also help target the glutes; instead of having your feet directly below the body, keep the feet high on the platform. This will decrease knee flexion and extension and take the emphasis away from the quads and onto the glutes. Hack squats and machine squats are also commonly used to strengthen the glutes.
Hip thrust transforms the backside of glutes. Many athletes do this work out to strengthen both their core and glutes.
It can be done by placing your shoulders on the bench with knees at an angle of 90 degrees and feet flat on floor. Now squeeze the glutes muscles by lifting hips up and hold for 1 or 2 seconds. For advanced lifters you can do this exercise with added weight. Place the barbell across the hips and perform and perform the movement just the same. Here’s a video showing you how to correctly execute the exercise
Lunges also build up the glutes. Admittedly their not as effective as the squat but you can begin with the simple lunge and progress into weighted lunges and reverse lunges for better glute activation. Keeping that mind to muscle connection in mind will help you to get the most out of your glutes.
So guys, if you don’t already, you should be training your glutes every week. Dedicating 15 minutes on your leg day to the glutes would be a great starting point!