THE BEST MOVEMENTS TO WAKE UP YOUR GLUTES AND MAKE THEM GROW

| September 18, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Are you ready to unleash the true potential of your glutes? If you’re looking to build a stronger, more sculpted booty, you’ve come to the right place.

The glutes, comprising the gluteus maximus, gluteus medius, and gluteus minimus, are the largest and most powerful muscles in your body. However, due to our sedentary lifestyles and lack of targeted training, these muscles often remain dormant and underdeveloped.

But fear not! In this article, we’ll explore the best movements to wake up your glutes and make them grow. Whether you’re an athlete aiming to enhance your performance or simply someone who wants to rock that dream derriere.

These exercises will help you unlock the power of your glutes.

Fire Hydrant

  • Start on all fours, with your knees just below your hips and your hands just below your shoulders.
  • Keep your back and neck straight and look forward.
  • Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor. Hold the position for a few moments and lower your leg to the starting position.
  • When you finish, repeat the exercise on the opposite side.
  • Beginners: 12 to 15 repetitions | three series.
  • Intermediates: 15 to 20 repetitions | three series.

Step-ups

  • Stand with a bench or step in front of you.
  • Starting with your right foot, step onto the bench, lightly tapping your left foot against the surface while keeping your weight on your right heel.
  • Lower your left foot back to the ground while keeping your right foot on the bench.
  • Beginners: 12 to 15 repetitions | three series.
  • Intermediates: 12 to 15 repetitions | three series.

Side squats

  • Stand a little wider than shoulder width and hands clasped at chest height.
  • From that position and, without moving your feet, lean as far as you can to one side.
  • Return to the starting position and repeat on the other side. That’s a repeat.
  • Beginners: 12 to 15 repetitions | three series.
  • Intermediates: 12 to 15 repetitions | three sets (Hold a single dumbbell).

Glute bridges

  • Lie face up with your knees bent and feet resting on the floor.
  • Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
  • Pause when you are in that position and then slowly lower your body to the ground.
  • Beginners: 12 4o 15 repetitions | three series.
  • Intermediate: 15 to 20 repetitions | three series.

Bulgarian Split Squats

  • Adopt a split stance with your right foot forward and your left foot elevated on a bench placed behind you.
  • Hold a dumbbell in each hand with your elbows close to your body.
  • Inhale and lower your left knee (back knee) toward the floor while keeping your torso upright.
  • Exhale and push your right foot (front foot) toward the ground to return to the starting position.
  • Beginners: 12 to 15 repetitions | two to three series.
  • Intermediates: 12 to 15 repetitions | three series.