One area that many women do want to pay a good deal of attention to as they go about their workout program is glute training.
Training your glutes properly is going to be one of the must-do tips for success because doing so will enable you to build that curvy backside that you desire and it will also ensure that you have a good amount of lower body strength and power.
If you’ve already been doing exercises in the gym to help build up your quads and hamstrings, glute training will really go a long way towards rounding out the mix.
That said, let’s have a look at a few of the top moves that you should have in place as you go about your glute training workout.
The first exercise that will be excellent for glute training is hip bridges. Hip bridges do not need to be performed with weights, so aren’t as intense as say a set of squats would be, but nevertheless, they will be challenging.
When performing this exercise you really want to think of pressing the hips upwards only through the glutes rather than using the quads to power the movement.
Then when you’re at the top of your hip bridge, you want to pause for a second and really feel a deep squeeze take place in the muscles.
This will ensure that you’re working the muscles maximally.
The second exercise that will be great for adding to your lower body workout routine is the lunge. Lunges are a fantastic lower body strength builder as well and are good for reshaping the bum region.
When doing your lunge, try and pulse at the bottom to get greater glute activation.
Move down into the lunge as normal but as you approach the lowest part, rise only partially up and then reverse directions again.
Doing this will really get those glutes firing and you noticing a difference in the impacts it has on your progress.
Finally, the last exercise to consider are split squats. Split squats are a great movement for working the glutes, hamstrings, and quads, however they’ll be more glute dominant compared to the regular squat.
When doing these ones you want to form a strong mental connection with the muscles, as this will ensure that you are working the glutes maximally. What you’re going to do is place one leg up on a bench behind you, holding a pair of dumbbells in each hand. From there, slowly begin to bend the supportive leg until you are almost lowered to the ground, pause for a brief second, and then press up once again to complete the rep. Continue until all reps are complete and then switch legs and repeat on the other side.
While doing this, think of keeping the body in a very upright position and positioning as much of your bodyweight towards the back of the body (the butt region) as possible.
If you lean forwards ever so slightly, you’ll shift your bodyweight focus onto the quads instead, moving away from the benefits that this exercise could potentially offer.
So there you have the main things to keep in mind with glute training. If you can perform two of these exercises a few times a week, you should have no problem getting on the right track towards building a better behind while increasing your lower body strength as well.