BUILDING HIGH & TIGHT GLUTES
When it comes to sculpting and building a fantastic backside, there are 3 steps to follow: compound lifts, gluteal targeting moves and gluteal awareness.
In fact, we can develop a loss of connection with our glutes, which is referred to as gluteal amnesia. Gluteal amnesia has also been shown to be a common trait in people with low back problems. Therefore, working the glutes is not only good for looks, but it also offers support to the lumbar region. Individuals who work sedentary jobs can develop what is called “pancake bottom.” This occurs primarily from not using the glutes. Also, many sedentary desk job folks suffer from low back troubles.
The gluteus maximus is the largest and most superficial of the glute muscles, while the gluteus medius sits on the outer hip, and the gluteus minimus is the smallest and deepest of the three muscles.
Some of the best exercises for the glutes are Compound moves, such as squats, deadlifts, stiff-legged deadlifts, lunges and leg presses. These compound movements target the gluteus maximus as well as the low back and hamstrings.
However, it is first important to be sure your lumbo-pelvic rhythm is ideal to be able to reap the rewards from these movements. Ideal lumbo-pelvic rhythm will entail a slight anterior pelvic tilt, while pushing through the heels of the feet and keeping your chest and head up to preserve lumbar spinal alignment. This lumbo-pelvic rhythm also places the hip extensors in a more lengthened position which allows for greater activation and support from the glutes and hamstrings.
BEST GLUTE SHAPING EXERCISES
When putting together a glute targeting regimen, complete the following sequence of exercises: stationary barbell lunge (Smith machine or free weight), walking dumbbell lunge, and barbell stiff-legged deadlift. Since the glutes are the strongest hip extensors in the body, an ideal way to get them to respond is by using moderately heavy weight and remembering to contract or squeeze the glute muscle at the top of the movement. Perform these compound exercises for 3 to 5 sets of 5 to 15 reps for best results.