Great glutes are about more than looking good in your favorite pair of jeans. Whether you want to celebrate a zaftig rear or coax a flat one out of hiding, training your gluteus maximus can have a significant impact on athletic performance β and overall fitness. Regular Joes, Janes, and fitness enthusiasts of all levels will benefit from training this central muscle set. Strong glutes encourage hip movement over spinal movement, protecting the back as we perform tasks like doing deadlifts in the gym, picking up a box, or twisting to reach for something in the backseat.
These everyday movements have the potential to cause muscle or ligament strain, leaving behind a pain that can go away in a few days or linger and develop into more acute symptoms. The answer: Not quite. According to Contreras, who designed this workout, variety is essential β different movements target the glutes in dramatically different ways.
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Squats, Bulgarian split squats, step-ups, and lunges supply one type of challenge. Deadlifts, good mornings, and back extensions supply another. And I vary the rep ranges to get a good mix of low-rep, medium-rep, and high-rep work during the session.
Stand up and plant your hands on your cheeks as you squeeze your glutes tight. This butt-centric training program combines a variety of movements that target the glutes and hips plus muscles throughout the legs and trunk.
Perform three sets of eight to 12 reps. Perform three sets of eight to 10 reps. Perform three sets of six to eight reps. Perform three sets of eight to 10 reps, completing all your reps on the weaker leg before switching sides.
