The glutes are one of the largest and most powerful muscle groups. Exercising them at home or in the gym is not only a matter of aesthetics, but they also allow us to improve sports performance and prepare us to face an intense training. Beyond the well-known squats, there are many other ideal exercises to work the glutes and that can help you tone them. But, yes, you must know the technique well to execute them without injuring yourself. Find out how to train your glutes correctly below.
Frequent mistakes when training the glutes
When it comes to training the glutes, it is very important that you think about this muscle group as a whole, that is, as part of a set. One of the most basic training mistakes is dedicating all your time and all your exercises to a specific muscle group. For this reason, it is essential that, in addition to performing a specific gluteal training, it must be reinforced with leg, femoral and back training, mainly.
Whether you choose to exercise in the gym with the best machines to work your buttocks or if you prefer to follow a workout at home that helps you tone them, our recommendation is that you follow the advice of a qualified personal trainer or monitor. Only a fitness professional can design the best exercise routine to work your glutes and progressively achieve the goals you set for yourself. Also, keep in mind that when the glutes are not well worked, muscle function and the mechanics of hip movement suffer, as well as strength, mobility, power, stability and even body posture.
Basic tips to work the glutes
Do you want to train your buttocks and know what the best technique to achieve it is? Before going over the best tips for exercising the buttocks, it is important to highlight the functionality of this muscle. Being located in the center of the body, the buttocks have a direct relationship with most of the actions that our body performs when swimming, running or simply going up and down stairs. Therefore, it is essential to know the correct technique to train the glutes and avoid possible injuries to the hip or back.
If your goal is to define the buttocks and legs, you will discover other useful recommendations to strengthen the buttocks and perform your routine correctly and effectively:
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Fix the lumbar spine well in a neutral position: if you do not pay attention to this advice, you will be causing an overload in the lumbar area. Therefore, we must try to fix the back in a neutral position, or on the contrary, we will perform lumbar flexion and extension instead of hip extensions. Another very common mistake is usually not doing hip mobility exercises prior to training.
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Better on one leg than on two: single leg work motivates a greater activation of the gluteus mediums, thanks to the stability work we do to maintain balance.
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Start with basic exercises: your first training should focus on the gluteal myofascial muscle, gradually moving to exercise mobility with exercises such as a monster walk, 8 walk or miniband walk.
