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Growing Glutes can be difficult but it doesn't have to be. Having knowledge everywhere and not knowing how to apply it can be frustrating. To ease that frustration here are six tips that help grow your glutes.
Focus on multi-joint exercises
Exercises that involve multiple joints, such as squats, lunges, and deadlifts, are generally more effective at targeting the glutes than isolation exercises like leg press or leg extensions. When performing multi joint exercises this can engage quadriceps and hamstrings, which is what we need to stabilize and grow glutes. The hamstrings also play a huge role in shaping the glutes. In short it is okay to feel other groups working because there is a level of synergy needed to produce larger groups.
Mix up your rep ranges
To build muscle and strength in your glutes, try incorporating a mix of heavy compound exercises with lower reps (such as 5-8 reps) and high rep isolation exercises (such as 15-20 reps). Higher rep isolation exercises can be cable kick backs and hip abduction while an example of lower rep compound exercises squats, hip thrust, and deadlifts. Within each exercise we look to come close to failure.
DON'T FORGET HAMSTRINGS
As mentioned above do not be afraid to work other muscles they will enhance glutes and improve workout performance. Your hamstrings are important for shaping and toning your glutes, so be sure to include exercises that target them as well, such as Romanian deadlifts and glute-ham raises.
Plyometric exercises, such as box jumps and explosive lunges, can help to build power and definition in your glutes. These exercises stimulate the fibers to generate more power and produce heavier lifts. These also can be a fun workout that can help with staleness of lifting if you are some one whom does not enjoy the grind of lifting.
Try different angles
Changing the angle of your exercises can target different parts of your glutes. For example, incline press variations will hit the upper glutes more, while decline press variations will hit the lower glutes more. Simply leaning forward can change the portion of gluten-free targeted. Partial ranges of motion can be a great way to target upper glutes. With access to different machines, wedges and bands we create different stimulus to portions of the glutes.
Remember to start with a weight that is appropriate for your fitness level and to gradually increase the weight as you become stronger. It's also important to use proper form to ensure that you are targeting the intended muscle group and to prevent injury.