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.
