Talk to a strength or strength athlete and ask him which muscles need to be really big and strong to be strong everywhere. The most common answer is "back". I can not contradict that. The back is responsible for supporting a heavy squat and grasping a heavy barbell.
But the glutes should be second. If you have a big back and a strong pair of buttocks under it, you can lift heavy weights. Not only that, but weak glutes can be the cause of hip and knee pain.
Why Bros Do not Train Their Glutes
People seem to think that all you need for a set of developed buttock muscles is the squat. For most people, however, the squat is not a great glute developer.
In each study that considered glute activation versus quad activation, the quads do the brunt of the work. This does not mean that some people do not get a great deal of ember just through squats. It just means that these people are exceptions, not the rule.
Also, the most common exercise for buttock training is currently the hip joint of the dumbbell. And some people are still averse, maybe because they think it's a women's exercise. If you look through social media and look for hipstrokes, you will find a woman who does it 99% of the time.
But if you look deeper, you'll also find some certified Realbros like Dwayne Johnson and the former NFL are the guy, James Harrison, who does them too.
So if you're a brother and want to build some big buttocks, just load a barbell on weight as possible and start imitating The Rock, right?
Well, not so fast. When building buttocks muscles, it's not as fast as possible to be as heavy as possible. It's more about feeling the muscle work. So start building your buttocks muscles.
The One-Legged Hip Thrust
Glute training has two advantages:
- Everyone has a predominantly weaker and stronger side. With the unilateral version, you can fill in some gaps there that may also contribute to the pain and pain associated with this imbalance.
- Since a foot has to keep its balance, the glow muscle has to work harder to create stability in the pelvis. It has a higher neurological need than the bilateral version.
Because loading this version of progressive overloading is not conducive, it works more by promoting the connection between mind and muscle and closing the gap in imbalances. This also makes it a great exercise for pre-workout training.
Start with the body weight for the warm-up and hold the upper part of the movement for 3 seconds before lowering it again. A set of 20 repetitions should properly wake up your glutes. Keep your toes off the ground and allow a natural, external hip rotation while lifting (concentric) each repetition.
You can use an EZ curl bar, a short straight bar or even a standard loading plate. Do 4 sets of 12-15 repetitions and then move on to the big things.
The Banded Landmine Deadlift
The problem with squats is that the upper quarter of the range of motion (when you go into the waist) is basically free of resistance for the gluteal muscles. For this reason, the buttock musculoskeletal activation is consistently higher for the hip joint than for the squat. The gluteal muscles are maximally loaded in the shortened position of the hip joint.
What I like about the cross-band deadlift of landmines is that they use a slightly modified sumo deadlift posture, which means that they turn their hips out from the outside. You can not completely shorten the gluteal muscles without external hip rotation.
As we add additional resistance (ligaments), we ensure that there is no "dead area" in the range of motion – there is no area in the hip extension where the glutes do not feel resistance.
This is a great exercise to hunt rep-PRs. I can promise you that by knocking out a brutally hard set of 15 to 20 repetitions, the entire lower body, especially the gluteal muscles, will be smoked.
The Bottoms-Up RDL
We have the connection between mind and muscle and progressively treated overload. The next step is the tension of the muscle in different lengths.
Because of this, bodybuilders often talk about "exercising muscles from different angles." What this really means is that you use the muscle with different lengths, using exercises with different resistance and force curves.
There are several ways to eliminate the dead zone within a range of movement motion. For one thing, you need to add extra resistance such as ribbons or chains. The other is to simply combine one exercise with another exercise or possibly two other exercises in one huge sentence. The key is to make sure that the resistance curve differs in pairs of motion.
This will be the case with the bottom-up RDL. You start with dumbbells to accentuate the glutes from below in the range of motion. There is virtually no tension or resistance in the upper half of the ROM during this movement when using a barbell or dumbbells. That's why we will not even come to the top.
They descend into the RDL and come back partially to make sure and work within the active range of motion.
They immediately switch to the low cable and run RDLs from there. They must be far enough away from the machine to take advantage of the buttocks movements in the middle of the movement.
From there, you go to a higher cable setting, which treats the upper half of the range of motion, maintaining tremendous tension on the gluteal muscles while in full hip extension.
For each movement make 6-8 repetitions for 3 sets.
The Walking Longe
The lunge can be heavily loaded but I do not like to use it that way. Instead, I recommend it as part of the metabolism in which you try to train the entire lower body with repetitions that consist only of body weight.
Choose a repeat number and follow it: 200, 300, 500. I made 1000 more than once. It's just about getting them in and doing enough for you to finish up as a burnt steak.
There are many ways to incorporate these movements into your workouts. You could use them all and have the entire session centered around the glutes, or you could combine them with your core exercises. For the Mix and Match version, use one rotation of your main lifts and build in front of and behind your buttocks.
- One-leg hip thrust
- Warm-Up: 1 x 20 reps
- Working sentences: 3-4 x 12-15 reps hold the top for each repetition 3 Seconds
- Squat: 1 x 6 repeats; 1 x 12-20 reps
- Lunge: Your Personal Smoke Show
- One-leg Hip Dash
- Warm-Up: 1 x 20 Repeats  Work Sets: 3-4 x 12-15 reps, each holding the top for 3 seconds
- deadlift: 3 x 3 reps
- landmines deadlift: 2 x 12-20 repetitions
day three  One-leg hip thrust
Okay, so that's not just for guys. Everyone can use it to build bigger and stronger gluteal muscles. The boys should, however, pay attention to their buttocks training, because more garbage in the trunk means less pain, less injury and more attention of the ladies. Hey, they also like glutes.
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