vratisevojvodo
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Getting your glute mechanics in good shape is key to keeping your lower limbs aligned during any weight-bearing activities – and that’s basically any activity you do on your feet. Men, too, can benefit from bigger glutes, not only for the athletic and strength advantages they provide, but because women appreciate a well-sculpted posterior just as much as men do. In addition, bigger, stronger glutes will help correct your posture, protect your spine and even help you run faster and jump higher.
The glutes are key muscles for support of the body and generating power.
The most powerful boxers have big glutes and use them to their advantage to deliver ko punches.
Glutes are used in many other sports as well. Since they are part of kinetic chain, they help transfer power from ground to up.
BENEFITS OF STRONG GLUTES
The glutes are the largest and strongest muscles in your body and are responsible for the extension, abduction, and external rotation of the hips, as well as posterior pelvic tilt. Bigger, stronger glutes can help improve posture, movement, and athletic performance – while reducing the risk for a wide array of injuries.
Improve posture and movement: Larger glute muscles are one of the main reasons that humans can stand upright. They help us walk, run, sprint, jump, change directions, and much more. They play an important role in keeping the whole body functioning strongly throughout most daily activities and keeping us upright and balanced.
Decrease injury risk: Glutes also play a key role in overall health, as strong glutes decrease the risk for injuries in the knees, lower back, hamstrings, groin, and hips. “Strengthening this area will help the hips and take pressure off the knees,” says Daniel Giordano, D.P.T., C.S.C.S., co-founder of Bespoke Treatments.
GLUTEUS ANATOMY
These exercises create vertical forces initiating a high demand on our posterior chain and therefore a strong glute max contraction.
The largest contraction kicks in at the bottom of the movement when the hips are flexed.
Walking, running and pushing are the types of activities that engage our glute muscles horizontally. This is where bridges and hip thrusts come in.
These exercises are highly effective because they strengthen our glutes into full extension, the glutes stay under constant tension throughout the whole movement, and the move is not compromised by back strength, which cannot be said of squats and lunges.
Research shows the hip thrust will elicit greater gluteus maximus and hamstring activation compared to the back squat and produces higher horizontal forces that we need when we run. Researchers came to this conclusion after collecting EMG data from 12 male athletes as they did squats, lunges and hip thrusts.
The researchers measured their peak force during each exercise and correlated it to their speed when sprinting.
They found that peak horizontal force during sprinting was linked with peak velocity (horizontal force) but not peak vertical force.
So, if you want to run faster, training your glutes horizontally with hip thrusts and bridges is the way to go.
BEST GLUTES EXERCISES
Squats
It should come as no surprise that squats are the first on this list. You’d be hard-pressed to find a better exercise for building a great ass than squatting.
The fact that you don't necessarily need equipment or a lot of fitness experience to get started doesn't hurt, too.. The classic squat is an essential move that strengthens your glutes.
There are a ton of different squat variations to use to help sculpt the perfect posterior.
DEADLIFTS
Like the squat, there are a number of deadlift variations that allow you to really hammer the glutes. Deadlifts are the ideal movement for strength and power gains specifically for the hips. By eliminating some of the lower body joints involved in a traditional squat, less muscle group compensation takes place and more focus is shifted back into the butt muscles.
Dumbbel Romanian deadlift
This option is similar to the conventional deadlift above however it has a different range of motion, which will likely involve lighter weights than the conventional.
HIP THRUSTS
Despite its somewhat sexual nature, the hip thrust is a fantastic exercise for butt-building, and should not be left out of your training program..If I had to choose one booty exercise to perform for the rest of my life, I would choose the hip thrust.
They target the larger muscles of the glutes: the gluteus maximus and gluteus medius. Build strength and size to your glutes in ways that many other exercises may not and they can help stabilize your core, pelvis, and complete lower body. Just remember to squeeze.
REVERSE LUNGE
Performing reverse lunges will emphasize your glutes, and put your knees in a safer position, so if you have a history of knee injuries or are just dealing with some knee soreness, opt for this glute-building variation. Reverse lunges are just as effective and less prone to putting tension on the knee when performed correctly.
Women love a man with a great booty. After a six pack and great shoulders a great booty is on women's favorite body part list. It's a common misconception that this is somehow a guy thing only.
The glutes are key muscles for support of the body and generating power.
The most powerful boxers have big glutes and use them to their advantage to deliver ko punches.
Glutes are used in many other sports as well. Since they are part of kinetic chain, they help transfer power from ground to up.
BENEFITS OF STRONG GLUTES
The glutes are the largest and strongest muscles in your body and are responsible for the extension, abduction, and external rotation of the hips, as well as posterior pelvic tilt. Bigger, stronger glutes can help improve posture, movement, and athletic performance – while reducing the risk for a wide array of injuries.
Improve posture and movement: Larger glute muscles are one of the main reasons that humans can stand upright. They help us walk, run, sprint, jump, change directions, and much more. They play an important role in keeping the whole body functioning strongly throughout most daily activities and keeping us upright and balanced.
Decrease injury risk: Glutes also play a key role in overall health, as strong glutes decrease the risk for injuries in the knees, lower back, hamstrings, groin, and hips. “Strengthening this area will help the hips and take pressure off the knees,” says Daniel Giordano, D.P.T., C.S.C.S., co-founder of Bespoke Treatments.
GLUTEUS ANATOMY
THERE ARE TWO WAYS WE USE OUR GLUTES: VERTICALLY AND HORIZONTALLY
Activities like climbing, lifting and digging all engage our glute muscles vertically. Squats and lunges are great for training vertical strength.These exercises create vertical forces initiating a high demand on our posterior chain and therefore a strong glute max contraction.
The largest contraction kicks in at the bottom of the movement when the hips are flexed.
Walking, running and pushing are the types of activities that engage our glute muscles horizontally. This is where bridges and hip thrusts come in.
These exercises are highly effective because they strengthen our glutes into full extension, the glutes stay under constant tension throughout the whole movement, and the move is not compromised by back strength, which cannot be said of squats and lunges.
Research shows the hip thrust will elicit greater gluteus maximus and hamstring activation compared to the back squat and produces higher horizontal forces that we need when we run. Researchers came to this conclusion after collecting EMG data from 12 male athletes as they did squats, lunges and hip thrusts.
The researchers measured their peak force during each exercise and correlated it to their speed when sprinting.
They found that peak horizontal force during sprinting was linked with peak velocity (horizontal force) but not peak vertical force.
So, if you want to run faster, training your glutes horizontally with hip thrusts and bridges is the way to go.
BEST GLUTES EXERCISES
Squats
It should come as no surprise that squats are the first on this list. You’d be hard-pressed to find a better exercise for building a great ass than squatting.
The fact that you don't necessarily need equipment or a lot of fitness experience to get started doesn't hurt, too.. The classic squat is an essential move that strengthens your glutes.
There are a ton of different squat variations to use to help sculpt the perfect posterior.
DEADLIFTS
Like the squat, there are a number of deadlift variations that allow you to really hammer the glutes. Deadlifts are the ideal movement for strength and power gains specifically for the hips. By eliminating some of the lower body joints involved in a traditional squat, less muscle group compensation takes place and more focus is shifted back into the butt muscles.
Dumbbel Romanian deadlift
This option is similar to the conventional deadlift above however it has a different range of motion, which will likely involve lighter weights than the conventional.
HIP THRUSTS
Despite its somewhat sexual nature, the hip thrust is a fantastic exercise for butt-building, and should not be left out of your training program..If I had to choose one booty exercise to perform for the rest of my life, I would choose the hip thrust.
They target the larger muscles of the glutes: the gluteus maximus and gluteus medius. Build strength and size to your glutes in ways that many other exercises may not and they can help stabilize your core, pelvis, and complete lower body. Just remember to squeeze.
REVERSE LUNGE
Performing reverse lunges will emphasize your glutes, and put your knees in a safer position, so if you have a history of knee injuries or are just dealing with some knee soreness, opt for this glute-building variation. Reverse lunges are just as effective and less prone to putting tension on the knee when performed correctly.
Women love a man with a great booty. After a six pack and great shoulders a great booty is on women's favorite body part list. It's a common misconception that this is somehow a guy thing only.
