AJACS TOP 8 EXERCISES FOR GLUTES
The glutes are the engine of the body
If you want to
-run faster
-jump higher
-be more athletic
-better posture
-have a nice ass
You need to be training them directly
These are the most effective exercises you can do
The glutes are the engine of the body
If you want to
-run faster
-jump higher
-be more athletic
-better posture
-have a nice ass
You need to be training them directly
These are the most effective exercises you can do
1. Glute Thrusts
This exercise has become super popular the last 10 years, for good reason
Directly trains the hip extension function, glutes are strongest in this short range position, you can load this HEAVY and it works well for most body types
6-15 rep range works best
This exercise has become super popular the last 10 years, for good reason
Directly trains the hip extension function, glutes are strongest in this short range position, you can load this HEAVY and it works well for most body types
6-15 rep range works best
2. Reverse lunge
My personal favorite
Can be done Bodyweight, with DBs, weight vest, barbell
Excellent for balance and single leg strength, hip flexor flexibility
Can be done in place of back squats as well
8-12 rep range works best
My personal favorite
Can be done Bodyweight, with DBs, weight vest, barbell
Excellent for balance and single leg strength, hip flexor flexibility
Can be done in place of back squats as well
8-12 rep range works best
3. Walking lunges
walking lunges are essentially reverse lunges that move forward
this is my favorite LaurA by exercise because it can be done anywhere, if you only did this for Legs, you would have great overall development
10 steps per leg is the sweet spot for Growth
walking lunges are essentially reverse lunges that move forward
this is my favorite LaurA by exercise because it can be done anywhere, if you only did this for Legs, you would have great overall development
10 steps per leg is the sweet spot for Growth
4. STEP UPS
the secret to these is doing them with weight, holding a heavy DB, and stabilizing the body
They must be done slow and controlled, because it’s a unilateral exercise, I consider 10 reps to be the sweet spot for working sets
the secret to these is doing them with weight, holding a heavy DB, and stabilizing the body
They must be done slow and controlled, because it’s a unilateral exercise, I consider 10 reps to be the sweet spot for working sets
5. Hip Extension Machine
this is an uncommon piece of equipment, but if your gym has one of these you should use it, get 100% isolate to the glutes, zero spine or knee stress, fantastic for hypertrophy and strength
10 to 20 reps each set
this is an uncommon piece of equipment, but if your gym has one of these you should use it, get 100% isolate to the glutes, zero spine or knee stress, fantastic for hypertrophy and strength
10 to 20 reps each set
6. 45° hyperextension
everyone does this wrong, done correctly it’s a glutes and hamstrings developer, not crunching your low back
because of the long lever arm, moderate to high reps works best, 8-20 range
everyone does this wrong, done correctly it’s a glutes and hamstrings developer, not crunching your low back
because of the long lever arm, moderate to high reps works best, 8-20 range
7. Romanian deadlift
A Romanian dead lift and stiff leg dead lift are not the same exercise, Romanians are Gluth dominant, there’s a variety of ways you can do these, I suggest starting with dumbbells and building from there
A Romanian dead lift and stiff leg dead lift are not the same exercise, Romanians are Gluth dominant, there’s a variety of ways you can do these, I suggest starting with dumbbells and building from there
8. Bulgarian split squats
these can be adjusted for either a quadricep emphasis or a Gluth, for glutes you will step out farther
people hate these, but that’s because they’re weak, this exercise is fantastic
you can do anywhere from 5 to 20 reps a set
these can be adjusted for either a quadricep emphasis or a Gluth, for glutes you will step out farther
people hate these, but that’s because they’re weak, this exercise is fantastic
you can do anywhere from 5 to 20 reps a set
9. Cable kickbacks
These can only be done for high reps, but they are effective if you do enough of them
Very effective at targeting glute medius and minimus
These can only be done for high reps, but they are effective if you do enough of them
Very effective at targeting glute medius and minimus
Effective exercises=RESULTS
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