Glutes Building Tips to Tone Up Your Legs and Reduce Cellulite

The glutes are one of the largest muscle groups in the body. I think it’s safe to say that we can all truly appreciate a nice butt that’s well defined and strong. If you didn’t know this already, the glutes are made up of three different muscles: The Gluteus Maximus, The Gluteus Minimus and the Gluteus Medius. When we think of our building our butts, we don’t always realize that each part of the glutes needs to be worked in its own way to that you can develop that fullness and roundness you are looking for.

It’s essential to be training your glutes even if building your butt is not a specific goal of yes because it serves a specific purpose in our everyday lives. They are responsible for assisting us in getting out of a chair walking up the stairs and even helping the trunk of our bodies stabilize and erect.

  1. The gluteus Maximus is the largest and the most superficial of the three. Its origin is along the allium, sacrum, and coccyx. In this case, the glutes remain in a fixed position. The insertion is located on the lateral side of the femur which is the part that contracts. One exercise I feel as though really targets the glutes is the ‘Step Up.’                                      
  2. Another exercise that challenges the gluteus Maximus is the hip thrusts. A hip thrust activates the glutes 10x more than a regular barbell squat. To intensify the exercise, try putting a band around your knees while contracting the glutes very hard at the top of the movement. The hips should be in align and glutes tucked at the top to get the most of the hip thrusts. 
  3. Another great glute exercise is the kickback. You can perform this with ankle straps and cable or just simply use a band and kick back while driving with he glute muscle and contract at the top. I f you can hold the bar of the cable machine, keep the core tight, and the foot that is not kicking back, keep all the pressure in the toes of that foot as your driving the kickback with the opposite leg. 

The Gluteus Minimus and the Medius have very similar functions. These two muscles are responsible for abducting and adducting the thigh. They help with internal and external rotation of the thigh.

  1. Super set the abductor and adductor machine when you’re at the gym and really focus on taking the movement nice and slow. Feel the contraction as you move back and forth. If you don’t have access to a gym, a band will work just find by sitting on the edge of a chair and bend over while grasping something out in front of you. Hold at the top of the movement for 2 seconds and the slowly bring the legs back to starting position. 
  2. Another great exercise is a single leg press by putting your body side ways against a leg press machine and press the leg through the heel for 4×12 each leg. 
  3. After you have tried these I also recommend incorporating a Romanian Deadlift into your glute programming. They do not activate the quads as much so more of the focus is put on the glutes and hamstrings muscles. And on top of all that this specific exercise helps to improve dynamic flexibility. 

If you’re interested in learning more about the glutes and getting a specific training program to target and grow your glutes, email: spaparofitness@gmail.com to get started on a program today 🙂

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