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Glutes

12 Dec 15
SPWorkout
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What Makes Glutes Important

Most trainers agree the glutes are one of the most important muscles in sport, yet virtually neglected during workouts. This muscle group is involved sprinting, throwing, lunging and grappling. Most people barely even activate the glutes properly and they’re usually undertrained.

All you need to do is add one effective move to your overall workout to get things firing again downstairs, and see an immediate increase in speed and explosiveness. If you do not think this is important, it has been studied that both Women and Men are more impressed by a fine set of glutes than any other body part including biceps and six pack abs. The “glute bridge is a hugely effective exercise for building a firm and functional set of glutes” says Alexis Antonopoulos, founder of NKD Ambition gyms and a specialist in body composition and fat loss

.Glutes 001

The glutes, a muscle group usually neglected during workouts, but are one of the most important muscle groups in sport. If you’re involved in sprinting, throwing, lunging and grappling then the Glute Workout Companion App is for you. It is time to target this neglected muscle group to get faster, stronger and more attractive.

Barbell Glute Bridge

As mentioned, add one of the Glute exercises mentioned here to your normal daily workout routine.

This weighted hip thrust allows you to move heavy plates for increased glute activation. Do it once a week on a different day from your squats.

  • Position yourself with a barbell across your hips, your shoulders on a bench and your feet close to your glutes. It’s O.K. to use a barbell pad or wrap the bar in a towel.
  • Raise your hips until they are in line with your shoulders. Hold for one second, and then lower.

Why it Works

According to a study from the American Council on Exercise, even an unweighted glute bridge causes more glute activation than a one-rep max in a squat. Loading it up will allow you to work this vital muscle group even harder.

Barbell Glute Bridge

Double Bench Bridge

As mentioned, add one of the Glute exercises mentioned here to your normal daily workout routine.

This variation uses a pair of benches to allow greater range of motion. Although it’s mainly a glute move, respected NFL conditioning coach Joe DeFranco uses it to injury proof players hamstrings.

  • Start the move with your shoulders resting on one bench and your feet resting on another, fairly close together.
  • Allow your hips to sag until your glutes almost touch the floor, pause for one second then drive up explosively until your body is straight from neck to knees. Pause at the top of the move.

Double Bench Press

One Leg Glute Bridge

As mentioned, add one of the Glute exercises mentioned here to your normal daily workout routine.

For the easiest variation of the bridge use both fee, but step it up to this unilateral version for extra glute activation and keep your body balanced.

  • Lie on the floor with your feet close to your glutes. Extend one leg until it’s straight and at roughly 45 degrees, and hold it for one second.
  • Press up on your grounded leg. Complete all your reps on one side before changing sides.

one leg glute bridge

WATCH IT HERE

 

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