Wondering How To Make Your BEST GLUTES EXERCISE Rock? Read This!

The gluteal muscle

is a group of three muscles that make up the buttocks: the gluteus maximus, the gluteus minimus and the gluteus minimus. These three muscles originate from the i bone and ac bone, and are inserted into the femur. The functions of the muscles include extension, abduction, external rotation and internal rotation of the hip joint.
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And, no matter what you think of certain Instagram influencers, building a strong connection does not require any mysterious voodoo. It also does not require 1,000 squats a day. Instead, you need to attack these key muscles through a lot of proven gluteal exercises. By changing the workload, training muscles from multiple angles, and incorporating instability into your exercise routine, you can strengthen your glutes (and shape your buttocks during exercise).

How these GLUTES exercises work

Don't expect to go to the gym, do it one at a time. (The gluteal muscles are strong, but not invincible).

Instead, divide the 20 action lists into four or five different practice groups. Put together some actions that require the same equipment, such as a suspension trainer, a Swiss ball or a barbell.

You can combine them into a loop: do as many repetitions as possible in 45 seconds for each exercise, rest for 15 seconds, and then continue to the next exercise; rest for two minutes in each round.

In addition, these exercises can be performed in accordance with traditional straight line exercises-for example, four sets of eight reps with a 60-second rest in between. Vary your rest, settings, representation, and exercise options to ensure you make the most of these GLUTES exercises.

1. Barbell Hip Thrust

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Place your upper body on the bench and sit on the floor with your legs straight. Roll a loaded barbell on your thighs until the barbell sits on your lap (you may want to put a towel or mat on your hips, or stick a mat on the barbell to maintain comfort). Support your abdomen, then hit your heels into the floor to stretch your hips, and raise your hips until your thighs and upper body are parallel to the floor.


2. Dumbbell Deficit Reverse Lunge

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Grab the dumbbell with your right hand and stand on a step that can lift you a few inches off the ground. Step back with your right foot and lower your body until your left thigh is parallel to the floor and your back knee is almost touching the floor. Keep your torso upright. Go forward to return to the starting position.

3. Walking Single-Leg Romanian Deadlift

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Holding a dumbbell in each hand, take a step forward with your left leg to maintain a separate posture. Keep the front knees slightly bent, as far as possible to the hips, without losing the arch of the back. When you step forward and start the next step, launch your glutes to straighten your torso.

4. Bulgarian Split Squat

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Lift a barbell on the back of your shoulders as if to squat down. Place the top of the left foot on the bench or box behind so that the back knee bends 90 degrees. Bend your hips and right knee to lower your body until the back knee almost touches the floor. Keep your torso upright. If you don’t want to use a barbell, you can lift dumbbells in your own position.


5. Sumo Romanian Deadlift

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Stand with your feet shoulder-width apart, with your toes tilted about 15 degrees. Bend your hips and bend your knees as needed until you can hold a barbell that is shoulder-width apart. Keeping your lower back in a natural arch, push your hips forward to raise the level of the locking lever. To start each subsequent representative, push the hips back, and then lower the bar to the level of the middle tibia. Don't bend more knees and make it a deadlift-the movement must come almost entirely from the hips.

6. Barbell Glute Bridge

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Lie on the ground with your legs straight. Roll the barbell up from your thighs until the barbell rests on your legs (you may want to put a towel on your hips or put a mat on the barbell to maintain comfort). Support your abdomen, then hit your heels into the floor to stretch your hips, and lift your hips until they are aligned with your torso. After taking a break, slide your body under the bar and start running horizontally.

7. Squat

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Install in a squat rack or cage. Grab the barbell as far as possible and step under the barbell. Squeeze your shoulder blades together, and then remove the barbell from the rack. Take a step back, stand with your feet shoulder-width apart, and turn your toes slightly outward. Take a deep breath, bend your hips, and then bend your knees to lower your body as much as possible without losing the arch of your lower back. Push your knees outward as you descend. Extend your hips to recover, and continue to push your knees outward.
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