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5 Best Glute Exercises to Increase Strength

Fitness
2022-12-15 | By: SNAP Fitness
 5 Best Glute Exercises to Increase Strength

Do you want strong and toned glutes? If yes, this post will cover all you need to know about glute training, from the finest glute exercises to how often you should train your glutes.

The Gluteus Maximus, as the gladiator-Esque Latin name implies, is exceptional; in reality, it is the biggest muscle in the human body and plays an important part in our daily lives and athletic performance.

The Glute Muscles

The glutes are composed of three muscles that operate in tandem to produce shape and function in everyday activities and workouts.

The three muscles are as follows:

  • Gluteus Maximus (largest)
  • Gluteus Medius
  • Gluteus Minimus (smallest)

Glute Exercises for Strength, Power, and Size

Here are 5 of the greatest glute exercises that should be included in any glute training program if you want to increase your strength, power, and size.

Barbell Hip Thrusts

If you want to get the most out of your glute workouts, the Barbell Hip Thrust should be one of your first choices.

Several studies have shown that the back squat and split squat has a somewhat greater degree of Gluteus Maximus activation.

Hip thrusts are an excellent technique to strengthen, speed, and power your glutes. Incorporating hip thrusts into your lower body training can assist to enhance your squats and deadlifts by promoting adequate hip extension - everyone wins.

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Front Squat

When compared to the back squat, it is less popular, owing to the lower loading capacity of the bar - most individuals can squat far more in the back squat variety.

However, when the ego is removed from the equation, the front becomes a wonderful compound exercise for growing lower body size and strength. One research showed that the front squat activated the gluteus maximus more than any other squat variant.

If you're new to front squats, start slowly and concentrate on technique - the aforementioned research discovered that muscle activation was higher during the descending part of each rep.

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Bulgarian Split Squats

The Bulgarian split squat (BSS) is a unilateral exercise similar to the split squat; however, while executing a BSS, the back leg is lifted, increasing the muscular tension on the working leg in front. Bulgarian Splits squats will help you improve your quadriceps and glutes, as well as lower body strength and power.

Research also discovered that the BSS exerts less strain on the knee joint than a back squat, making it a viable option for persons who suffer from knee discomfort.

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Conventional Deadlift

Deadlifts are an important exercise for working the muscles in our posterior chains, such as the glutes, hamstrings, and erector spinae.

The deadlift, when performed correctly, enables us to add considerable weight to our training by providing full-body activation, improving both upper and lower body strength, power, and size.

Other advantages include increased posture and grip strength, both of which can be readily transferred to other workouts.

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Romanian Deadlift

Romanian deadlifts are an excellent workout for the hamstrings, glutes, and erector spinae. The needed 'pulling' action is excellent for testing your glutes and aiding in the development of strength and power, as well as stimulating muscle growth. If you have trouble engaging your glutes during a standard deadlift, Romanian deadlifts could assist.

TIP: Keep your shoulders retracted throughout the set, and concentrate on squeezing and working your glutes while you maintain a consistent pace throughout each rep.

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The signature lower body workout in Snap Fitness works all parts of the glutes. The glutes can be worked out in fitness centres Dubai by doing anything that requires the lower body to use power. Sprinting, jumping, running, twisting, and changing speed and direction all use them a lot, so overloading them will train them. Also, big, multi-joint moves like squats, lunges, and deadlifts will focus on the glutes. Unilateral exercises are a great way to get closer to isolating them and putting more pressure on the glutes, which makes them change more.

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