mardi 13 novembre 2018
A Trainer Says to Start Doing These 10 Exercises If You Want to Build Your Glute Muscles
When it comes to getting a bigger butt, doing a set of squats here and there just won't cut it. You're going to need to change your training plan to incorporate more strength training and booty-specific exercises. To get you started, Instagram influencer and trainer Bret Contreras, PhD, CSCS, came up with a list of the best exercises to build your glutes.
Because everyone has a different hip anatomy and glute architecture, Bret explained, "What works well for one person doesn't necessarily work for the other." If you haven't seen a change in your glutes with squats, don't give up - just experiment with another exercise.
Bret trains hundreds of clients a month with the goal of growing their glutes and said the following exercises will work best for most. When going through the exercises, Bret said, "think more about the movement patterns they represent," which will give you more of a variety with each exercise. For example, you can do glute bridges with just your bodyweight, with a resistance band around your knees, or with a dumbbell.
Now, it's time to start building that booty. Check out the exercises below and begin to incorporate them into your strength routine.
Related: According to a Trainer, These Are the 8 Reasons You Aren't Building Muscle
The Top 10 Glute Exercises
- Hip thrust
- Glute bridge
- Back extension
- Straddle lift
- Squat
- Deadlift
- Lunge
- Kickback
- Leg press
- Seated hip abduction machine
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