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Having a strong rear-end not only helps improve posture, but it can significantly enhance injury prevention as well. The first thing we must remember is glutes are muscles. They are one of the strongest muscles in the body and are absolutely required in movements involving the hips and thighs like standing up, sitting down, and walking. Without the glutes, these activities would be extremely difficult if not impossible.
Many people take their glutes for granted. Having weak and/or inhibited glutes can cause more problems than people realize. Weak glutes can lead to a myriad of health issues; most commonly found being muscle imbalances.
Unfortunately, you’ve been LIED TO about how to train your body’s BIGGEST muscle… And it's cost you in your performance, your health and even how you look.
I'm talking about your glutes.Your glutes are your body's most powerful muscle, yet they're also the most misunderstood.
To fully develop your glutes, your training needs to focus on three elements: 1) waking up your glutes, 2) glute-specific movements and 3) targeting all three muscles, with all three exercise strategies in all three planes of motion.
However Squats, Lunges & Deadlifts Aren't The Only Answer. Squat, lunges and deadlift programs won’t give you the powerful backside you want. You waste your time focusing on the wrong movements that train your entire legs and don't focus exclusively on your booty.
The latest research proves that the exercise I’m about to share with you activates more muscle fibers in the glutes than any other exercise in existence.
The Hip Thrust can be performed at home or at the gym.
In this position (anatomically speaking now), you are in the best position possible to achieve the highest level of muscle contraction since the muscles are shortest, and with consistent tension placed on the hips throughout.
A recent 2017 study in The Journal of Strength and Conditioning Research proves this glute movement really is ideal for protecting the spine and knees from unwanted strain commonly associated with squats and lunges, developing strength and power at short muscle lengths, and maximizing muscular hypertrophy of the glutes.
Here's how to perform this move:
Step 1: Begin seated on the ground with a bench perpendicular to you and directly behind you. Lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically.
Step 2: With your chin tucked to your chest and your abs contracted, lift your hips up as far as possible, keeping your hips tilted BACK into a posterior pelvic tilt, then reverse the motion to return to the starting position.
If you just added Hip Thrusts to your routine, sure that would help. However, you're on a mission to get the best butt you can and you need to incorporate these other modalities into your programming to take your glutes to the next level.
Please leave any comments or questions you have below in the comment section, we'd love to interact with you and help you on your journey to better glutes and improved health and fitness!
#1 Exercise for a Rounder, Stronger Butt (UNLOCK Your Glutes) exercise 14.1 class 11
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**This is what you need to do in order to take your glute development to the next level. This is the #1 Exercise for a Rounder, Stronger Butt.**
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