The best exercises for glutes are on this page and contrary to popular belief, Squats are not good enough!
Glutes Exercises for Men and Women
The gluteus maximus muscle is important for everyone, men and women. The exercises here are for both men and women. With the gluteus maximus muscle, you will not only have a beautiful aesthetic body, it is actually very important to develop the gluteus maximus muscle for a long and healthy life and to avoid back pain!
Did you know that women look at the glutes the most in men and men in women?
This is an instinctive search for aesthetics. You can develop your glutes by practicing the exercises with pictures and videos in this article!
For those who want to get results quickly and do hip exercises at home, let’s put some videos below. The videos are not ours, but videos that we as a team recommend to ladies and we like it. You can do it both at home and the gym.
So what else is in this article?
- The biggest mistakes for glutes, don’t make these mistakes!
- The best programming advice for glutes in the gym.
- What are the best glute exercises? Squats are no good!
- Anatomy of the hip and leg and gluteus group muscles.
Mistakes for Glute Muscles!
Fear of weight training: Men don’t usually have a problem here, but it’s something many women can’t get over: “If we lift weights, we’ll be like men.“
There is no Such a thing, it is impossible. Try as hard as you want, and focus on building muscle like crazy, you cannot build muscle like a man, your hormones will not allow it.
Weight training is essential to get those glutes and thighs you want!
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Excessive cardio: Here again, instead of working with weights, one constantly resorts to excessive cardio exercises.
Yes, you should definitely do cardio, but do it in conjunction with weight training. A systematic combination of weight training and cardio exercises will help you to get your glutes in the shape you want.
Do you know what’s cardio and how to do it?
Neglecting the upper body muscles: People want to develop their glutes very quickly. They are overworked their glutes, unconsciously neglecting the muscles of the upper body, which are very weak when neglected.
Constantly working on your hips and legs will not benefit you, on the contrary, it can even cause harm, you should care about your upper body as much as you care about your lower body.
Not paying attention to nutrition: One of the biggest problems is the constant neglect of nutrition.
Especially women have this problem a lot, they train well, but when they leave the gym, unhealthy and unconsciously eaten food causes all that effort to be thrown away.
Solve the sports nutrition issue once and for all with the heavyweight nutrition guide, it’s easy and there’s a free nutrition program too!
Find out your fitness body type by Arnold Gym Fitness Blog
Applying very strict diets: Some of the diets you see on the internet or diet programs you get from unconscious dietitians will push you too hard and cause you to lose interest in sports.
Sometimes it can cause you to lose weight too fast and have low energy all the time. Losing weight fast is not a healthy way to lose weight, a balanced approach to everything will help you to follow a more solid path.
Avoid strict dieting, when you organize your life a little bit and eat healthily, you will be able to reach the points you want to reach much faster.
Performing very high repetitions in movements: Performing high repetitions in a movement will not make your fat in that area go away, nor will working the muscle with such high repetitions benefit the muscle.
There is no need for high-rep sets, it will be enough for you to work on developing your muscles with a maximum of 15 repetitions.
In short, ladies… Eat like a man, work like a man, but have a hot body!
What Women and Men Should Do for Buttock Muscle
Increase the frequency of training: As we said, there is no need to overdo it with the glutes and leg muscles.
But if you are working 1 day a week, you can increase it to 2 and at most 3, even 3 will not even be necessary, it will be enough for you to work systematically 2 days a week.
Not a lot in one training session, but a little bit in many training sessions is better.
Include functional exercises: Don’t just work directly on the glutes, but also include functional exercises that work many muscles at the same time.
Since many of your muscles are active in these exercises and you are constantly in motion, it will benefit you in terms of fat burning.
Work on increasing your strength: It’s best to do these exercises after you have progressed a little further in your sport.
Training not only to shape your glutes but also to strengthen them will be very beneficial.
You can also find such active training t-shirts on our website.
Make sure you practice the basic exercises: There are several basic exercises in weight training:
- Deadlift,
- Squats,
- Push up,
- Pull up
These exercises will be very beneficial as they will actively work many muscles.
Beware of teachers who seem to be knowledgeable but uninformed! There may be teachers in the gyms who can mislead you very much, if you do not have much knowledge about sports and have not done the research, I recommend you to be very careful about this issue.
They can do more harm than good and waste time and money.
If you are going to work with a private trainer, it would be healthier to apply for such training after making sure of the knowledge and level of that trainer.
The Best Glute Exercises with Videos
First of all, I want to emphasize that squats are not the best exercise for the glutes.
You may even remove it from your program after reading this section.
We list the most efficient exercises in order:
Hip thrust: It allows you to work directly on your hips, you can use quite high weights.
Hip bridge Like the Hip Thrust, but with a slightly shorter range of motion. It can be practiced easily in any environment.
Romanian deadlift: A very nice exercise that will help you develop the hamstrings and gluteus muscles in isolation. You can get all the benefits of the deadlift, but it’s an easier exercise.
Deadlift: Perhaps the best glute exercise, but not the easiest to perform. For this reason, the Romanian deadlift might be a better option. Also, since you can use a lot of weight, it can strain your nervous system and you can’t do it too much.
Bulgarian split squat: A lunge-like exercise that works your hips and legs, where you can develop your glutes at a higher range of motion.
Lunges: An exercise that works your hips and legs and can be done anywhere.
Kettlebell swing: A very efficient, safe exercise to work your glutes. You can also do it as cardio with high repetitions.
Glute kickback: An isolated glute exercise that you can do either with your body weight or with the help of a cable or band.
Hip abduction: A good exercise to work your glutes in isolation, especially the gluteus medius muscle.
Squats: Squats are a good exercise for your glutes, but they are more difficult to perform with correct form than the other exercises on this list. It may be a better option for men, as the other exercises are difficult for men to perform with enough weight. It’s easy to increase weight in Squats, but it will take women much longer to reach this level. Squats are also an exercise that works the legs more than the hips, no matter how you do it. Therefore, it is not a good option to increase the buttocks without increasing the legs.
Leg and Hip Muscle Anatomy
If we know a little bit about the anatomy of our leg muscles and which exercises work them best, we can adjust our workouts in a much more conscious and targeted way.
Resource: https://efullcircle.com/the-posterior-sling/muscles-of-leg-lateral-view/
M.Gluteus Maximus (Butt muscle)
M.Gluteus Medius (Hip muscle)
M.Tensor Fascia Latae
Quadriceps Femoris (Front leg muscles: Rectus Femoris, Vastus intermedius, Vastus Lateralis, Vastus medialis)
M.Sartorius
Adductor Muscle (Muscles located on the inside of our leg: Pectineus, Gracilis, Adductor Magnus, Adductor Brevis, Adductor Longus)
Hamstring Muscle (Back leg muscles: Semitendinosus, Semimembranosus, Biceps Femoris)
M.Gastronemius (Calf muscle)
M.Soleus (A muscle located under the calf)
Here are some exercises for these muscle groups:
Barbell Squat: M.Gluteus Maximus, M.Quadriceps Femoris, Adductor Magnus, Hamstring Muscle, M.soleus
Walking Lunge: M.Gluteus Maximus, M.Quadriceps Femoris, Adductor Magnus, Hamstring Muscle, M.Soleus
Standing Leg Curl: Hamstring Muscle
Hip Trust: M.Gluteus Maximus
Step Up: M.Gluteus Maximus, M.Quadriceps Femoris, Hamstring Muscle
Barbell Deadlift: M.Gluteus Maximus, Hamstring Muscle
Bulgarian Split Squat: M.Gluteus Maximus, M.Quadriceps Femoris
Dumbbell Straight Leg Deadlift: Hamstring Muscle
Kettlebell Swing: M.Gluteus Maximus
Cable Gluteus Kickback: M.Gluteus Maximus
Cable Standing Hip Abduction: Adductor Magnus
Front Squat: M.Gluteus Maximus, M.Quadriceps Femoris
Standing Calf Machine: M.Gastronemius
Seated Calf Raises: M.Soleus
The number of sets and repetitions
We have mentioned that it will be enough to train our leg and hip muscles 2, maximum 3 days a week as a training frequency, and let’s talk about how many movements we need to practice and how much we need to practice these days,
- Since the training frequency is 2 or 3, there is no need to add too many exercises to each workout. 3 or 4 exercises will be enough for you and you can include different exercises in each of the 1st and 2nd workouts during that week.
- If we come to the question of “how much should we work”, it will be enough to apply 3 or at most 4 sets for each exercise.
- In answer to the question of how many repetitions we should do in each set, if we think about muscle development, at least 8 repetitions and at most 15 repetitions will be enough. (It should not be forgotten that our muscles can develop in exercises with 1 repetition, and they can develop in exercises with 15-20 repetitions!)
Take your time for hip muscle development!
Our glutes are one of the largest muscle groups in our body and it’s not easy to develop them.
Especially if you are a woman, as we mentioned at the beginning of our article, you will never have a situation like having muscles like a man, and your leg muscles will not develop quickly as in men.
It is not far to reach that image you dream of when you make consistent, determined, and systematic efforts.
Don’t plan to reach your goal in a few weeks, give it a few months!
Aesthetic Appearance and Fat Rate Factor for Gluteal Muscle
When your nutrition is inadequate, you will have great difficulty in achieving your dreams and your progress will even stop.
Nutrition is the most important point and along with nutrition, your body fat percentage is also very important.
For an aesthetic and beautiful appearance, keeping your body at the ideal body fat percentage (15%-20% for women) will make it easier for you to reach your goal.
But you don’t need to worry too much about this fat percentage, look in the mirror and keep working until you get yourself in the condition you want. What you eat will determine how your body will look, so pay attention to your nutrition.
The Importance of Leg and Hip Muscles in Our Daily Life
We mostly talked about aesthetic appearance, but one thing I would like to mention is that we are on our legs all our lives.
They carry us in all circumstances.
Without them, our movements are limited and their strength and resilience will surely make your daily life easier.
Hip muscles should be developed not only in terms of appearance but also to improve your quality of life and avoid posture disorders.
