Glute Isolation Exercise
💥For effective glute hypertrophy training, I’d highlight two exercises: the squat and the lunge. And no… I’m not sitting on the fence. A recent study (Speirs et al. 2016) divided a group of athletes.
Compound Exercises
One group did squats, and the other did lunges. Both exercises were performed in a squat rack, with the range of motion limited to 100 degrees, twice a week for 5 weeks. The result: both groups made similar gains in strength, agility, and power. Which one are you going to do? That depends on a number of factors when planning your workout, and you can even use both exercises!
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💥You can choose the lunge, which often feels more comfortable on the lower back due to less posterior pelvic tilt. Or you can choose the squat, which engages more than 200 muscles and works the core intensely, etc… The fact is: both are excellent for #bootygoals!
How to Build Your Glutes and Legs
A good glute workout makes all the difference in reaching your goal. It helps you keep strengthening your glute muscles without having to completely change your exercise routine.
Reassess your weights… yes… often, you shouldn’t increase the weight; instead… decrease it and prioritize your range of motion!
For example, with a Smith machine lunge… if you do it without a step… try lowering the weight and adding a step to allow for a greater range of motion.
I see people doing squats up and down quickly and without any real technique.
Besides considerably increasing the risk of injury, doing this also hinders your progress, because controlling the movements as you perform them is what causes more microtears.
There are countless variations, with slower and faster tempos. They need to be prescribed by a good professional!
Focus on compound exercises and forget the trendy ones!
Please, I’ve said this many times, but it’s always good to remember… lol. Don’t make up exercises, and don’t follow some fitness influencer who kicks her leg up and says it’s good for your butt…
