Glutes workout: 5 best exercises to target the biggest muscle in the body

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Glutes workout: v best exercises to target the biggest muscle in the torso

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If you're really looking to work your glutes, you've probably already added squats to your conditioning routine. Yet non all exercises are created equal, and to actually target the dissimilar parts of your glutes, yous should be mixing things upwards (and no, nosotros don't mean doing a squat challenge).

Your glutes are the biggest muscle in your body and if your goal is to actually build your glutes, you'll demand to target all the unlike parts of the musculus. By this we hateful the gluteus medius, which is the highest of the glute muscles and is responsible for hip movement, for example when you lot step up onto something. Adjacent is the gluteus minimus, which sits below the gluteus medius and besides supports the hip, helping with walking and rotating the legs. The gluteus maximus is the largest of the three glute muscles, and is responsible for the rotation of the hip and the lateral rotation of the thigh. The gluteus maximus is also responsible for the shape of the barrel, so is frequently 1 to target if you accept a more than aesthetic goal.

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Of course, even if your goals aren't to tone or build your glute muscles, keeping them strong is still of import. Your glutes are responsible for powering the legs when we spring, walk, and run, and then runners especially should make sure they are working on their glute strength if they are looking to PR at their next race.

5 exercises that really target your glutes:

Looking to target your glute muscles? Add these exercises to your workout routine.

1. Glute bridges

A simple exercise you lot tin can do with just your body weight, glute bridges target the hamstrings and the gluteus maximus, while also working the core. To do a glute bridge, lie on your back, with your knees bent and your feet flat on the floor. Engaging your core (retrieve about sucking your omphalos in towards your spine), lift your hips up then your knees, hips, and shoulders grade a straight line. Clasp your glutes at the peak, then lower your hips dorsum downward to the starting position — that'south i rep. Aim for two sets of ten repetitions.

To make the motion harder, put a weighted bar beyond your hips. Alternatively, put a resistance band effectually your legs, to a higher place the knee, or elevate your feet by putting them on a box or step to increase the range of motion. Finally, to actually target your glutes, try adding unmarried-leg glute bridges to your routine.

2. Banded glute kickbacks

When done with the correct form, glute kickbacks target all of the different muscles in the glutes, as well as the hamstrings, and cadre. To do a glute kickback, you'll demand to apply a resistance band looped around your ankles (don't accept one? We've rounded upwardly the best resistance bands on the market hither). Continuing with your legs hip-width apart and your core engaged, y'all'll want to be facing a wall or a chair to hold onto for assistance should you need it. Kick your right leg out and dorsum backside yous, balancing on your left leg. Ensure your right leg remains straight and goes out behind you, not to the side. Pause at the top, then lower dorsum to the starting position. That's one rep. Aim for 2 sets of ten repetitions on each side.

To make the movement harder, increase the strength of the resistance ring. Alternatively, you can use a cable machine at the gym with an ankle strap attachment for this movement.

three. Fire hydrant

This slightly bizarrely named practice is a glute killer. Burn down hydrants target the gluteus maximus, as well as working the hips, and core, and tin exist done from just near anywhere. To do a fire hydrant, get onto all fours, with your knees beneath your hips and your arms beneath your shoulders. Brace your core and raise your right bent knee out to the side, keeping the articulatio genus aptitude. Terminate at hip height, pause, and and so lower the knee joint back to the starting position. That's one rep. Repeat on the other side. Aim for three sets of 10 repetitions on each side.

To brand the fire hydrant practice harder, add pulses to the movement, so when your leg is in the final position, afterwards the pause, pump the human foot upward towards the heaven for 10 reps, then lower it back down to the starting position.

4. Banded squats

Ahh, back to the archetype squat, merely this fourth dimension, with added resistance. Squats typically target the gluteus maximus only also work the hip flexors and quads if done correctly. The addition of a resistance ring increases the intensity of the squat. You could also add kettlebells, or dumbbells to make this move harder (nosotros've manus-picked the best adjustable dumbbells for your abode gym here).

To exercise a banded squat, start with a looped resistance band around your thighs, just to a higher place your knee. Make certain the resistance ring isn't on the knee joint itself. Stand with your anxiety slightly wider than hip-width autonomously and squat down and back into a sitting position, while bending your knees. Once your thighs are parallel to the floor, pause for a 2d, then return to the starting position. That's one rep. Aim for three sets of fifteen reps.

five. Bulgarian split squats

Bulgarian split squats aren't the easiest exercise out at that place, only they are great at targeting the muscles in the lower leg. When performed correctly, Bulgarian carve up squats target the glutes, quads, hamstrings, and calves. To make the move harder, hold a kettlebell to your breast, or dumbbells in your hands as you lot perform this exercise, but if you're new to the move, exist sure to practise with merely your bodyweight until you get your technique right.

To do a Bulgarian split squat, stand in forepart of a knee loftier platform, like a box or chair and take a few steps forrard so you are two to iii feet away. Extend your right leg out behind you and put your toes on the bench. Keeping your torso upright, slowly lower your right knee to the floor, earlier standing back up to the starting position. That's one rep. Aim for 3 sets of ten-15 repititions on each leg.

Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fettle related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fettle products for the past four years, so knows what to await for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, y'all'll detect Jane striding round the Surrey Hills, taking far too many photos of her puppy.

Source: https://www.tomsguide.com/news/glutes-workout-5-best-exercises-to-target-the-biggest-muscle-in-the-body

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