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Sure, glutes are important for aesthetic appeal, but do you know the real purpose behind training them? Find out the benefits ! I was once asked a completely unrealistic question by one of my clients: If there was one muscle group you had to train, neglecting all others, which would you train and view as most important to health and wellness of the body?

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As far as the muscle group that would have the greatest “reach” where its healthiness was concerned, I chose the glutes – even before the abdominal complex.

They’re the largest and strongest hip extensor in the body, and having those muscles in proper working order can create a list of benefits:

• Strong hip extension

• Hip capsule stability, and improved hip mobility

• Proper knee tracking

• Reduced back stress

• Low susceptibility to hamstring injury

Needless to say, training the glutes for improved strength and function is a necessity.

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A post shared by IFBB 👙Pro Marcia Gonçalves (@marciabikinifit) on Jul 14, 2018 at 5:46pm PDT

 

Here is a workout to leave your glutes on fire! I always change the exercises so that the muscles do not get accustomed to the movements and thus, I increase the results.

It is worth remembering that in order for your glutes to grow, you must also keep up with your diet and to have a coach or trainer to evaluate your technique of execution and posture. Hope you like it!

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Glute Activation

1- Banded Deadlift 3x15

2- Barbell Glute Bridge 3x15

3- Barbell Hip Thrust 3x15

4-  Split Squat 3x15

5-  Reverse Hyper 3x15

 

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