In this last decade we have been involved in a new fashion, but we could consider it as a cult to the back of our body. The amount of information, erroneous and true, products or surgical alterations that exist regarding this subject is impressive.
Sadly, many times it is full of misleading advertising, if what you really want is a natural result and strive to achieve, here we will leave you a list with the best glute exercises to do at home, so that you get well shaped buttocks without excuses without spending large amounts of money.
Why do glute exercises?
Although previously, in times when human beings were dedicated to hunting, it was a consequence of survival conditions, today it is for a matter of aesthetics. It may be that with a pair of tight pants and thick fabric you will see the rounded shape that you like so much, but with looser clothes, skirts and dresses and even a bikini the reality will be different.
If we go to more serious issues, health plays an important role, keeping the gluteal muscle group in shape allows you to maintain a better posture , you get greater mobility in your legs, back pain is avoided and, thanks to the effort that require stimulating exercises, it creates enormous physical endurance.
What muscles are worked in glute exercises?
This part of the body is made up of 3 different muscles, these fulfill a series of main functions such as giving you greater mobility, stability in the pelvic area and the spine.
Gluteus maximus
It is considered as the most important and also the most visible, it has a greater extension and power capacity than the other two. Among its most important functions is the extension of the hips and the power to bring the legs back.
It is very functional during races, as it controls the flexion of the trunk and helps to slow down the legs when they are in motion. Without it, with the weight of your head, you would simply fall forward while running.
Gluteus medius
It is an abductor, it is the one that has received the most physical changes with evolution, it has become a fairly small muscle, but although its extension is less, it has incredible strength to be one of the most important supports in the world. body when walking.
Gluteus minus
It is clearly the smallest of the 3, for this reason its power is quite low compared to the others. Together with the gluteus medius they give you support when you are standing on one leg.
Best glute exercises at home
These exercises that we are going to explain below are the most effective to increase the size of the buttocks, you can vary them so that the muscle does not get used to a single routine and the best thing is that you can do them from the comfort of your home:
1. Squat without weight
Stand with your back very straight, slightly stick your butt out, it is important that you do it by bending the hips and with your back straight and not bent, the knees should be bent until they make a 90 degree angle, or wherever you see that your thighs are parallel to the floor, returning to the starting position.
2. Gunslinger Squats
Perform the same movement of the squat but on one leg, balancing with the other that is extended. Lower until you feel your hips below the knees, the knees should not exceed the height of the feet and especially the back very straight at all times.
3. Jump squat
Start by getting into the squat position and then perform a vertical jump extending your body globally. During the jump try to stretch the whole body, when you do the flexion the knees should not exceed the height of the feet.
4. Reverse scaler
Lie on the floor face down with your legs well supported and your arms outstretched, making your back well extended. Make a small push to bring the knee to the level of the hand on the same side and return to the starting position.
5. Semi bridge
Place yourself on the ground on your back with one foot resting on it, the other leg should be kept elevated and well stretched, begin to raise the trunk until the buttocks are completely separated from the floor, the trunk and the leg must be kept aligned. When you go down make sure you go slowly.
Small glute routine
This exercise routine can be done in just 30 minutes, it is simple and is divided into 4 different blocks per session.
Block 1
- Jump squat: 40 rep
- Reverse Scaler: 20 rep
- Half bridge: 40 rrep
- Run 4 minutes
Block 2
- Jump squat: 30 rep
- Reverse Climber: 15 rep
- Half bridge: 30 rep
- Run 3 minutes
Block 3
- Jump squat: 20 rep
- Reverse Climber: 10 rep
- Half bridge: 20 rep
- Run 2 minutes
Block 4
- Jump squats: 10 reps
- Reverse Climber: 5 rep
- Half bridge: 10 rep
- Run 1 minute
Tips for performing glute exercises at home
- If you want to see results quickly and if your physical condition allows it, substitute walking for running, this is an excellent glute workout.
- When you are doing the exercises make sure to work your full range of motion, this is the key to maintaining good body posture.
- Add extra weight, remember that these muscles are capable of making a lot of force, carrying a load greater than body weight stimulates them a lot.
- Be careful with the technique, you must keep your back straight at all times and vary the stimulus you give them, in this way you will obtain better results.
You can include in your routine any of these buttock exercises that we have described, you can even create a complete routine based solely on them, the important thing is that you perform them correctly, stimulate the rest of your body during the week, and let them rest when minus 2 days every 2 or 3 days.
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