Whether you are a guy or a girl, it is always an asset to have some nice glutes. The main exercise that will help you develop your glutes the most is obviously the squat . Look at those who have the highest squat numbers. ‘Nuff said.
There are some other exercises that will help a good bit, but the squat will always be the king glute exercise. Before going on to mention the top exercises, we will inform you on some information about the glutes.
Like mentioned above, squats are the king of glute exercises. They are without a doubt the single best exercise you can use to develop your glutes. I would even go as far as saying that you would not even need to do another single exercise for them; squats are really that good! However, there are always some other exercises that would be good to experiment with.
The Gluteus Medius and Minimus lies directly beneath the Gluteus Maximus. The Gluteus Maximus starts along the pelvic bone crests and attaches to the rear of the femur. The Gluteus Medius and Minimus start in about the same spot as the Maximus, but they attach to the side of the femur. The Iliotibial Band is made of connective tissue. It serves to transfer the force of abduction to the leg.
The main function of the Gluteus Maximus is hip extension, which means moving the thigh to the rear. The Gluteus Medius and Minimus serve to abduct the leg.
Honorable mentions: good mornings, reverse hyper-extensions, “butt blaster” movements (don’t ask), weighted hip bridges.
I feel I’m reaching with this exercise, but it was suggested to me by several people, so I’ll recommend it and explain it. However I feel the above 5 exercises and their variations are a thousand time better if you want to build great glutes.
If you have bad knees, this may be a good exercise for you to try out. Squats will blow these out of the water and the comparison isn’t even close, but they can still be a fairly good exercise if used effectively.
The lift: Start by lying down on the platform with the bottom part of your torso off the platform. You should attach your feet into the lock where you will lift the weight up. Once you do this, you will raise your legs up focusing on using your glutes in doing so, and come back down you’re your legs hit a straight line with the rest of your body. Here is a video demonstration to help you better understand this exercise; excuse the weird music.
To work these exercises into your routine, simply use a good workout routine that already includes standard squats , and standard or sumo deadlifts. Then select either step ups, lunges, stiff leg deadlifts, or one of the single-leg variations of squats , deads, and stiff legs. Every once in a while, use good mornings in place of stiff leg deads or Romanian deads.
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