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Shaping Your Glutes
Butt, buns, rear-end; call them what you like, but the
muscles in this area primarily consists of the gluteus
maximus, medius, and minimus. Glutes for short. These
muscles are difficult to isolate, but you don't need to
worry about isolation, or their names, to get head-turning results. The following tips will ensure your "rear-end" success:
Include one unilateral movement per workout.
These are movements that work one leg at a time. For the glutes, you may perform exercises such as step-ups, lunges, and unilateral leg presses. Performing exercises this way helps you to feel the "glute-ham tie in", which is basically the area where your hamstrings meet your glutes.
Push through your heels.
By doing this, you will enhance the involvement of your glutes on most leg exercises. Try it.
Focus on the contraction.
Whether you're doing an exercise designed primarily for the hamstrings, such as lying leg curls, or traditional thigh
exercises such as squats, focus squeezing your butt if you want to increase glute activity.
Modify traditional exercises.
For example, during traditional lunges, when you ascend kick your back leg up and squeeze your butt. Please note:
beginners should not modify traditional exercises without the help of a personal trainer.
Keep your glutes tight during the entire range of motion.
Don't let them relax. Most people, even while trying to focus on their glutes, simply push with their legs and forget
about keeping the glutes involved.
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