By In order to strengthen and tone your backside, you need to apply a few strategies into your training regime. The need to account for lifting sufficient weight to overload the muscles, in order to re-shape them, is not something many people are aware of.
In following up with this concept. I’ll highlight a few hacks that will get you starter right with glute training. Once you develop a routine and proper rhythm of training, reshaping your glutes won’t be an issue, and will boost your confidence and change your overall physique. Remember, that we want to hit the most muscles possible to create the best metabolic shift.
3 easy exercise hacks for faster glute development
- Using the classic lifting movements such as deadlifts, squats and lunges, creating shapely legs, glutes and overall structural balance.
Multi joint exercises are your best bet towards shaping glutes and legs. Multi joint movements activate the glutes, and they are required to do a lot of the work. That ensures you grow the largest number of muscle fibres. The added benefit of this kind of training is the production of metabolic stress, helping you to shed body fat as well.
Action steps: Focus on deadlifts, due to the fact that you can use a lot of weight. Using something like the hex bar can allow you to train them to fatigue, without compromising your form or injuring yourself. The hex bar is also great if you want to perfect your form, or if you are a beginner. It forces you to use the correct form throughout the fluidity of the movement.
Deep squats activates the glutes a lot more than the parallel variety. It also helps strengthen your hamstrings and quads - Train your legs unilaterally – use singular movements
These include single leg presses, lunges, step ups and deadlifts allow you to target the glutes more effectively by activating both the left and right side, assisting in a more symmetrical development, and overcoming any weak connections from the brain to our muscle. We are all unbalanced, and singular exercises helps us create even strength on both sides of the body. Just think, doing these kinds of movements will allow for a rounder, shapely gluteal muscle.
Action steps: Try exercises such as lunges, donkey kicks and step ups. Donkey kicks activate the gluteal muscles, increase the size of your quads and hamstrings. - The ultimate glute building essentials
Here are a few exercise alternatives that target and build a nice pair of glutes. Use these in conjunction with those multi joint exercises for the ultimate burn and build
Barbell glute bridges
Reverse hyperextensions
Glute-ham raises
Good mornings
By using all of these exercises within your leg day program, you will surely build a nice, refined and toned pair of glutes. Keep working on all of these and increase your weight as you get stronger. Let me know how you go. If you appreciate my this piece of information, why not stick with my ranting via my website or join me on fb and insta social. Please feel free to upvote this answer if it has been useful in some way to you.
Build a shapely, strong and pinch worthy butt…
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