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How to build your gluteus effectively?

This topic is often talked about and written about in the fitness world. There is a lot of information, but unfortunately there is even more misinformation on this topic. Aesthetics aside, having a strong gluteus provides a bunch of health benefits, from overall stability, proper posture, to strength. In short, it is essential for the general health and well-being of your body.

We have selected 5 tips to help you achieve your goal if it is related to increasing gluteus muscles!

1. Compound movements are your best friend

While searching the internet will give you a variety of exercises that many claim undoubtedly increase gluteus, compound exercises are still the key to progress whatever muscle group we are talking about. Compound movements that can help you build glute muscles are squats, lunges and deadlifts. A very important thing to keep in mind when performing these exercises is proper form and progressive overload. Proper form of exercise will ensure more precise targeting of the muscles you want to work on, and progressive overload (whether it is increasing the weights you work with or increasing the number of repetitions) is important for progress and further muscle growth.

Of course, other booty building exercises are also welcome. What we want to say is – do not forget the basics and include different forms of exercises!

2. Don’t be afraid of weights

If you want to build or increase a certain muscle group, you will have to put a load on it. In other words, weight training is key in building the gluteus. Why is that so? This is because muscle growth is the result of small ruptures of muscle fibers that occur by lifting weights with the correct intensity.

In this sense, cardio is not the way to build your behind and it is not recommended to rely only on this type of training. Be sure to include cardio in your workout regimen, but in addition to weight training.

3. Don’t forget to eat

Muscles require fuel that will allow them to grow. That fuel is food. Although training is a very important aspect in building the gluteus, it alone is not enough if you want visible results. Provide your body with enough ‘material’ to build muscle. Include whole foods rich in protein, carbohydrates and fats in your diet plan (a balanced diet is key), schedule meals throughout the day and focus on getting enough calories.

4. Glute activation

Glute activation is a series of warm-up exercises to properly strengthen the buttock muscles, which help increase the ability to perform the exercises and better target the booty muscles when performing these exercises. When performing these warm-up exercises, it is recommended to use a band for extra resistance. Some of the great exercises for activating the gluteus are the bridge (glute bridge), hip extension on all fours (kick backs), shell (hip abduction in the lateral position) and one-legged glute bridge.

5. Lower body exercises are not enough

When we talk about building a booty, it often involves a desire for an hourglass figure – a pronounced butt and a narrow waist. Precisely because of this, and also because of the balance in the body, one should not skip upper body workouts. At the very mention of shoulder, back and arm training, many female members run away. However, building these muscle groups also has its task in beautiful body shaping. By slightly expanding the upper body, an hourglass-shaped illusion is obtained.

The next time you come to the gym remember these tips and we guarantee that you will start to feel the results, and then, of course, see them.

Your Gyms4you team

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