To build your glutes it takes a lot more than doing hundreds of squats. In fact, there are many more exercises other than squats proven more effective in growing your behind. How you perform butt-building exercises is key. You need to do a combination of compound and isolation exercises. Prior to your glute workout, you must perform glute activation exercises. Resistance bands work amazing for glute activation and it's what I use. If you don't have any, you can use your bodyweight. Below I will break down what compound, isolation, and glute activation means, and include their sample exercises.
What Is Glute Activation?
Glute activation is all about "firing" up your glute muscles to activate them before you begin your compound or isolation workout. If you don't activate your glutes before exercise, your muscles will likely remain weak or inactive. This is when many people see growth in their hamstrings and quads instead of their glutes. Glute activation is so important if you want to grow and strengthen them. Here are some excellent glute activation exercises to perform before your glute workout. You only need to do one set of 15-20 reps per exercise with a 30-second rest in between. Then go directly into your regular glute workout.
1. Clam Shells With Resistance Bands
This is a powerful glute activation exercise. Place your resistance band around your lower thighs. Lay on your side with both knees bent per the picture above. Squeeze your glutes and raise your knee towards the ceiling and then lower to starting position. Complete 15-20 reps and then switch sides.
2. Donkey Kicks
If you have dumbbells or resistance bands great! If not, your bodyweight will work fine as long as you really squeeze those glutes. Donkey kicks are pretty self-explanatory. Keep your back leg bent and lift up towards the ceiling and down. Do 15-20 reps and then switch sides.
3. Glute Bridge
This is one of my favorite exercises that I usually do at the end of my glute workout. Start by lying on your back. Lift your hips towards the ceiling while squeezing your glutes and then lower back down. Extra credit if you hold for a few seconds at the top before lowering your body back down. Repeat 15-20 times.
4. Crab Walk
What Are Isolation Exercises?
Isolation exercises are used to directly target the muscle group you're likely having trouble with. Squats, deadlifts, and lunges are great exercises for your butt. However, they are not glute isolation exercises because they also work your hamstrings and quads. Here are a few exercises that will focus solely on your glutes and not your thighs.
1. Hip Thrusts
Hip thrusts are one of the best exercises that isolate the gluteal muscles. Start by lying on the floor with your back resting against a firm couch or bench. Keep your feet flat on the floor and your knees bent. Thrust your hips upwards and slowly lower yourself back down. Make sure you squeeze your butt tight as you go upwards. Repeat 3-4 sets of 12-15 reps. You'll see faster results if you place a dumbbell across your hips or ankle weights. You should dedicate at least one day per week as your isolation day.
2. Single Leg Hip Bridge
While the normal bridge is a good exercise for glute isolation, the single-leg hip bridge adds extra intensity. Lie on your back in a regular bridge position with both knees bent. Straighten your right leg and raise your hips off the ground squeezing your butt at the top. Lower slowly and repeat 3 sets of 15 then switch.
3. Banded Fire Hydrant
You can use resistance bands or ankle weights (I rotate with both). I love doing this exercise as a glute activation exercise, or at the end of my workout. The fire hydrant focuses on the trouble spots of the outer thigh and helps fix those pesky 'hip dips.' Start on all fours with your resistance band above the knees. Keep your knee bent and lift out to the side and then lower. Try to do 15 reps each side times three. If you're going to do this as a glute activation exercise, perform 1 set of 20 reps for each side.
4. Deadlifts
Comments
Post a Comment