17 Apr 3 Exercises to help Sculpt Sexy Glutes
There has been a lot of buzz in the fitness world over the last few years concerning workouts pertaining to Glute development. In this blog we will discuss
A. Exercises designed to activate the Glutes.
B. Where to start and how to design a training program.
1. Remember- genetics, biological age, training age and any specific limitations you are dealing with will dictate how you respond to any exercise, So don’t get discouraged if your Glutes don’t look similar to a 20 year old Social Media Influencers caboose.
2. Performing any exercise without intention ( having the nervous system fully involved during the movement) will limit the results you achieve. This is where activation exercises come into play. The nervous system plays a crucial role in muscle development. Remember, it’s about Mind-Muscle connection!
3. Following the Specific Adaptations to imposed demands (S.A.I.D) Principle will keep you from under-training. Under-training will negatively affect your results just as much as over-training. Start light (Body weight) and perfect your form first and then progressively add weight, reps, sets. Decrease rest time between sets. Add in tempo training and change up exercises. Adjusting these training variables will keep your gains/losses on track.
Now lets get to the good stuff….. Glute Activation Exercises.
#1. Hip Extensions aka Glute Bridges- Start in a supine (back on the floor) position with your knee’s bent at a 90 degree angle. Make sure your lower back stays in contact with the floor. Dorsiflex (pull your toes towards your shins) your ankle and drive thru your heels as you slowly extend your hips upward. The Glutes main function is to act as a hip extensor and stabilizer so anytime you extend your hips the glutes should be firing. Start with just your bodyweight and as you perfect the movement you can start externally loading with weights in order to challenge the glutes.
#2. Donkey Kicks- Start on all fours. Make sure to stack your joints properly so you place the least amount of stress on them. Raise one leg off the ground while engaging the core. Make sure not to rotate your hips as you raise your leg and keep your back flat so your spine maintains a neutral position. Slowly extend your leg backwards with an upward motion. If you feel this engage your lower back extensor’s then you need to make an adjustment to the movement. You should feel this mainly in the glute and some hamstring.
#3. Side Shuffle – Begin by standing up and placing a mini band either just above your knees or at your ankles. The farther away the band is from your hip joint the more difficult the exercise will be. Keep your feet parallel with toes facing forward. Be sure to keep constant tension in the band by keeping your feet spread apart. Tension in the band equals tension in the muscle. Take one big step to the right with your right foot and then a small step to the right with your left foot. Repeat for about 15-20 feet and then reverse direction.
Once you understand how to fire and activate the glute properly you can progress to more advance exercises like the squat, step ups and lunges.
Coach Frank Sciandra
MS Degree Movement Science,
Certified Strength and Conditioning Specialist (CSCS).