When it comes to shaping our body through effective training, the gluteus is a muscle responsible for many things. We are referring not only to the aesthetic part, but also to the functional part.
A well worked buttock will be fundamental to stabilize the whole body and gain power to strengthen other parts of us through exercise.
To establish an effective and uninjured routine (important thing) we spoke with Román Díaz, Licensed in Physical Activity and Sport, specialist in sports rehabilitation and high performance trainer.
The inclusion of these exercises can be varied: choose one for each day with others who work other areas of the body or as a unique table that brings together the four in one day of the week that we will dedicate to the gluteus.
If you choose this option, it will be enough to do 4 sets of 10 repetitions of each exercise.
1. HIP THRUST OR HIP EXTENSION
"If we had to have only one exercise to work on our buttocks, this would undoubtedly be hip thrust,"says the expert.
Roman explains that this exercise is so good because the gluteus and abductor participate in hip extension. The first is also considered an external rotator and extensor, because of that responsibility in the range and power of motion comes all its importance.
The important thing about this exercise is to place the weight in the center and make an explosive technical upward movement. It can also begin to be done without weight, simply with our body and then increase the load.
2. SENTADILLA
Here the situation changes, because the technique is a little more precise and complex. But once you've caught the trick, you'll work a lot of muscles in addition to the gluteus: quadriceps, low back, high back and even help strengthen ligaments and tendons.
It is usually used to increase muscle mass in the legs, but it is actually so complete that it is considered essential to crank up the stabilizers.
The correct execution can be seen in this video, it is essential that you see it to do it correctly and avoid injuries (especially disc hernias).
3. PESO MUERTO
Important to gain volume and strength in buttocks. The correct position of the bar is the most essential to perform the movement, training with Olympic discs.
Stability is basic: so he wears a flat shoe, not with an air chamber or weightlifting shoes.
You will like it because you work everything, many people believe that this exercise focuses on the lower train. None of that, you train till the biceps!
4. STRIDE WITH BENCH-SUPPORTED FOOT
Although it is usually thought to be better for women, they also work for men. The result is similar to the two-legged squat, but it is simpler and the aesthetic result is brutal.
In addition, the technique is less difficult and we can prevent knee injuries (if the mobility is not your strongest, this is of interest to you).
You only need a bench or elevated area and your own body, which makes it perfect for working without any material.