The best exercises for glutes

Perhaps few people know it, but developing and having strong glutes is essential for performing many physical activities in the best way. Therefore, in this article, we will talk about the best exercises for glutes. But first, we will briefly discuss their anatomy. This area of the body is formed by 3 muscles, which are:

1. Gluteus medius: It is the muscle located beneath the gluteus maximus and connects the ilium to the upper side of the femur. It helps rotate the leg externally when extended behind you, and internally rotates the hip when the leg is flexed in front of you.

 

2. Gluteus maximus: It is the largest of the gluteal muscles and attaches to the side of the sacrum and the femur. It is responsible for the extension and external rotation of the hip joint. The gluteus maximus generates a forward thrust while walking, running, or rising from a squat.

 

3. Small buttock: It is a smaller muscle located underneath the gluteus medius, which helps to abduct, flex, and internally rotate the hip. It is used when we perform circular movements with the thigh.

 

Exercises for glutes

The exercises to strengthen the glutes will specifically target one of the three parts that make up their anatomy. However, some exercises will work all the glute muscles together. Let's now see which exercises are the best. Squats: It is one of the most classic exercises for strengthening legs and glutes, however it is important to know its technique well in order to perform the exercise correctly, and for it to be effective in achieving defined and developed glutes. To perform them correctly, stand with your feet slightly wider than hip-width apart. With your core engaged, perform a hip and knee flexion while always controlling the descent. Straighten your legs and repeat the movement. When performing squats, it is important to always pay attention to the position of your back (do not curve it). A very common mistake is to bring the knees inwards, bend the back, and lift the heels. It is very important to perform any exercise correctly, to know how to do it, consult with a professional. Deadlift: The deadlift is a basic weightlifting exercise that offers numerous benefits, such as strengthening the hamstrings and glutes. To do it, stand close to the weight to be lifted; With your legs slightly bent, your back straight, and your arms extended, grab the weight and lift it vertically with a hip thrust. Once standing, lower the weight in a controlled manner while bending your legs and keeping your back straight. You should consider that the vertical lifting of the upper body should be in line with your breathing. Exhale on the way down and inhale on the way up, this will give you greater focus and oxygenation when performing the exercise. Bulgarian split squat: It is an excellent exercise to increase the glutes, and performing it frequently will help you develop balance and body stability. The correct way to perform Bulgarian split squats is standing, with one leg behind which will be supported on a bench, step, chair... With a straight back, we flex the front leg until the knee of the back leg is close to the ground and return to the starting position. Remember to activate your core at all times to control the imbalance. Hip Thrust The hip thrust is aHip thrust movementIn which the muscles with a greater involvement are the gluteus maximus and the gluteus medius. It is undoubtedly one of the best exercises for glutes, so it should not be missing from your exercise routine. You can do it using just your body weight, dumbbells, or by adding a barbell with discs placed at hip level to increase its intensity. To perform it, we will need a support to lean on, such as a bench or a fitball. We sit in front of the support with our knees bent in such a way that when we lift the hips, they form a 90-degree angle and we rest the lower part of the scapulae on the support. Place the weight (or not) on the hips and extend the hips so that our body forms a straight line (from the scapulae to the knees). Remember to keep the core engaged in order to protect the lower back. Glute bridge It is another excellent exercise for the glutes, as well as for improving spinal column stability. Below, we show the correct way to do it. Lie on your back on a mat, with your knees bent and your feet fully supported on the ground. Lift your hips by contracting your glutes and keeping your back straight. Exhale and then lower your hips back onto the mat. Glute kick: It is a glute exercise that should not be missing from your routine, and it can be done on a mat or using a cable machine. If you do it on a mat, lie face down as if you were going to do a plank, extend your arms completely, supporting yourself with your palms on the ground, or if you prefer, you can support your body weight on your elbows by bending your arms. Next, lift one leg backward, kicking with your heel while contracting your glutes and abs, so you should feel that you are putting all the effort into your glute muscles. Remember to keep your back straight and not arched. If done on a cable machine, position yourself in front of a low cable with ankle attachments and kick backward contracting the glute. It is important to keep the spine and neck aligned throughout the movement, as well as contracting the abdomen. In "Salter" is a surname in English., You can find equipment to add more intensity to your exercises, such as bars, weights, resistance bands, etc.