It makes sense to create effective glute workouts as they can really help with getting that firm butt. Comprising a major portion of the back of your body, your glute muscles are mainly involved in activities such as squatting, performing any type of lunge, walking uphill and getting up and down off a chair.
Developing those glute workouts will allow for strong glute muscles as it is beneficial because it will help to take some of the pressure off the quad and knee joints when you are doing these activities thus reducing the risk of knee injuries. Additionally, when the glute muscles are strong and defined they will give a very nice curved appearance to your bottom side, which is coveted by many women right now. These muscles, when developed, will also help lift the bum up and prevent the dreaded sagging that sometimes occurs as we age.
The mistake many people make when trying to target this muscle group is performing to many exercises that don’t utilize resistance. This would include things such as leg kickbacks, donkey kicks to the side or lateral leg raises.
While you may definitely ‘feel the burn’ after doing 20 or more reps of these, in terms of giving a defined and toned appearance, these exercises are really not your best bet.
A better workout idea would be performing a series of heavy lunges, squats and deadlifts. Those will really target in on the muscles and change the way they look much more dramatically. As with any muscle group, stretching them is also important. A common stretch for this area is lying on a matt and then crossing one leg over the other. After you are in this position simply pull the crossed-leg knee towards your opposite shoulder and across your body.
You will likely feel a deep stretch running from the outer thigh to the top of your bum. Hold this for a few seconds and then switch sides. So if a great lower body is something you are striving for, don’t leave this muscle group out of your programs. One of the most popular requests from females these days is for glute exercise. Almost all gym goers want to firm up their back side.
By performing the right type of glute exercise two to three times a week as part of a regular strength training routine this goal can easily be accomplished. One of the biggest mistakes that individuals often make when it comes to glute exercise is not performing movements that utilize a maximum number of fibres or enough weight. How many times have you seen someone doing donkey kickbacks with a two pound ankle weight strapped to their foot? Probably too often to remember. This is not the best way to go about doing this.
Muscles always respond best to an overloading stimulus so this needs to be the goal. Rather than doing your laying side kicks, incorporate some lunges. Lunges are a great movement and will really help to firm up your upper back leg. To do them, step forward on one foot while simultaneously bending the back and front knee to lower yourself to the ground. You can perform this exercise while walking and moving forward or while remaining in one spot.
Just remember to keep your knees following in a line straight over top of your toes. Another movement to do is one legged split squats. These will really zero in on the bum muscle, even more than a regular squat would. To perform it, stand in front of a flat bench and then place one leg up behind you. It should not be so high as to throw you off balance but high enough so that your knee ends up at about a ninety degree angle.
Next, holding either a set of dumbbells at your sides or a barbell against your back, lower yourself as far down to the floor as you can. The knee of the leg that is raised on the bench should approach the floor while you do this. Once you reach the lower portion, pause and then rise up once again to complete the set. Switch legs and repeat once you are finished. So step away from all the past movements you are doing in the high rep ranges with little weights and move towards movements that really challenge you and will get you real results.