Best workout for glutes
Are your glutes no longer growing? Here are a few tips.
This is even more common when women have been training for a long time and their results have stalled.
Prioritize range of motion
Reassess your weights… yes… often you shouldn’t increase the weight; instead… reduce it and prioritize range of motion!
For example, with the Smith machine split squat… if you do it without a step… try reducing the weight and adding a step to provide a greater range of motion.
Control your tempo
I see people going up and down in a squat quickly and without any criteria.
Besides considerably increasing your risk of injury, doing this also hinders your progress, because controlling the movement as you perform it is what causes a greater number of 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 about trendy exercises
Please, I’ve said this many times, but it’s always good to remember… haha. Don’t make things up or follow the trend of some influencer who kicks her leg up and says it’s good for your butt… Stick to the often-mentioned basics! Squats… split squats… leg press… Romanian deadlifts… and, if needed, one or two isolation exercises, okay!
Basic exercises for glutes
The same old glute basics… barbell squats, split squats, leg press, Romanian deadlifts… It’s no mystery!
Remember: in a glute workout, it’s important to understand that all compound movements, such as squats, single-leg lunges, and leg presses, work both the back and front of the thigh (quadriceps), as well as the glutes!
Simply put: whenever you use a compound exercise to train your “legs,” you’re also training your butt… and vice versa.
There are variations we can do to emphasize one area or another, but it isn’t possible to completely isolate the muscles mentioned in these compound exercises!
And training your LOWER BODY on consecutive days will NOT provide any benefit!
