Today, everybody wants a well-toned derriere. It’s plastered all over social media, TV, and magazines. With shapely glutes always being the center of attention in the media, many people may be wondering how they can train to achieve the results that they desire and how to target this large and powerful muscle in the lower body. While magazines and Instagram may focus on the aesthetics of glutes, it’s important to look at the muscles of the posterior chain from an improved strength and sports performance mindset. After all, the hamstrings, calves, and glutes comprise your powerhouse muscles that allow you to run, jump, lift, and dance. No matter what your personal reasons are for wanting to strengthen your rear, the addition of a glute exercise focused routine to your schedule a couple times a week will assist you in getting one step closer to accomplishing your goals. If you’re looking for a center for weight loss Miami residents trust, call The Meeting Point in Miami, FL today!

 

Six Exercises To Improve Your Glutes

 

You can put these six exercises into your workout routine in order to work towards the glutes that you desire. For these exercises, you will need a step, a weighted bar and a set of dumbbells. If you don’t have these items, you can still do them using your own body weight as resistance. Perform 12 reps of each move and you can do 2-3 sets total to achieve a full workout. 

  • Multidirectional squat with bar (sumo squat with bar)- challenges your coordination, engages your glutes, and also works the inner thigh muscles
  • Foot up on bench, split squat position with knee drive- Works the front quads, hamstrings, glutes, while the knee drive gives your hip flexors a challenge
  • Box jumps- total lower body move that engages your glutes while challenging your calves and core muscles
  • Curtsey lunge, followed by a single leg deadlift- focuses on the outside of the glute and the hamstrings
  • Hands and knees position dumbbell heel to glute raise (bootie lift)- Great for the core, hamstrings, and glutes
  • Hands and knees heels to glute side lift- focuses on the hips and glutes

 

Glute Exercise To Help With Strength And Muscle

 

The Meeting Point, who provides support for weight loss Miami residents trust, notes that you can also add some running to your lower body program in order to promote cardio and build up your lower body muscles. Running fast or running uphill can promote muscle strength and helps to build up glute muscles as well. You can do a fast running session once a week in an interval style, alternating at full speed for 15 seconds with a 30 second jog, and repeat the interval 8 to 10 times, combined with a warm-up and cool-down. This can assist with a cardio blast while hitting your glutes hard. It’s important to remember that if you’re trying to build muscle in this area, you need to make sure to combine your workouts with good overall nutrition, paying special attention to your protein consumption.

 

Contact Us Today

 

Everybody feels better when they are working towards a body that both looks and performs at its personal best. Glute exercise can help with both aesthetics and assisting your overall body fitness. For advice on weight loss Miami residents trust, call The Meeting Point in Miami, FL today!

 

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