What is Glute Workout?
Gluteus muscles are present in the buttocks of a human body. Gluteus muscles are the largest muscles in human body. It is the strongest muscle in the human body. This muscle is connected with coccyx or the tailbone at the end of the vertebral column, with many other surrounded bones. It supports the lower body while balancing and coordinating with thoracic and abdominal cavities of the body. Gluteus muscles are responsible for the movement of the lower limbs, hips, and thighs. To have a strong and fit body, it is essential to have strong and fit gluteus muscles. Glute workouts strengthen gluteus muscles and best glute workout is designed to achieve the results comprehensively.
Best Glute Workout Plan
It is a best glute workout plan for both men and women. These glute workouts should be part of one’s regular workout plan. These glute workouts should be done one or two days in a week to have best results, as the gluteus muscles need much time to rest and recover.
Best Glute Workout plan starts with:
Squatting is the best glute workout as it not only strengthens the gluteus muscle but also the entire lower limbs. Squats strengthen the buttocks, core and lower back.
It is essential to maintain proper form while squatting. One should keep his/her legs apart with the toes pointed slightly out.
Weighted Lunges While Walking
This best glute workout also improves the cardiac function by elevating heart rate. This can make the trainee feel pain next day of the first day of glute workout. One must step forward with a dumbbell in each hand with arms at his/her sides. One should lunge low with alternate legs with each step. One should take care that his/her front knee should never extend past his/her toes.
Barbell Hip Thrusts
It is a very effective glute workout to build up upper glutes. It is more effective than squats and deadlifts.
In this best glute workout, one should sit on the ground with his back against a bench, with feet planted firmly in front of him. He should keep a padded barbell in his lap. Now, he should raise the barbell in his lap, keeping his knees stable and slowly lower his back to the ground.
Here, a deep stretch in the hamstrings must be felt, by taking off the focus from lower back and pushing hips back as far as possible. Keep your feet in the position of a closed stance.
This best glute workout requires the trainee to keep the bars as close to legs as possible, keeping his back straight. Now, the trainee should go down as low as possible, to that extent that he feels a deep stretch. Slowly, now, the trainee should come up back to the original position. This glute workout needs the precaution not to let the lower back round.
Bulgarian Split Squats
This best glute workout consists of utmost caution in positioning as the positioning is the key. The trainee must keep his legs placed closest possible to each other because it gives maximum tension to the quadriceps muscles. The legs kept most further apart gives more emphasis to the gluteus muscle.
In this glute workout, keep your back foot on a bench or a box and your chest high. Now the trainee should drop his back knee to the floor. The trainee should try to get down as far as possible. Repeat this glute workout for best results.
Glute Workouts for Women
Best glute workout for women is almost same as glute workouts for men. But these are best glute workouts at home. These best glute workouts for women consist of:
Marching Hip Raise-
To raise hips so that body forms a straight line from shoulders, lying face up on the floor, with knees bends. Lift your knees alternately to the chest in this glute workout.
Single Hip Raise-
Raise your legs to form a straight line from the shoulder, with the thigh, lying face up on the floor. Now push your hips upward. Alternate this process with both legs in this glute workout.
Swiss Ball Hip Raise and Leg Curl-
Place your feet on the Swiss ball and hips are to be raised till it forms a straight line with the shoulder. Repeat this process.
Dumbbell Dead Lift-
This glute exercise at home takes a pair of the dumbbell to be held from the floor with an overhand grip. She has to lift up the dumbbell till she is straight. Repeat this exercise by keeping the dumbbells on the floor again.
Single Lift Deadlift-
This glute workout for women makes the woman stand on her left foot grabbing a pair of lightweight dumbbells. Now, she has to bend her knee so the other leg comes parallel to the floor. Repeat this exercise with the other leg.
Single Arm Dumbbell Swing-
This glute workout demands the woman to grab a dumbbell with an overhand grip and swing the arm to the longest down arc possible between her legs.
This glute exercise at home asks the lady to lie down on the floor on her left side, with her right leg on the top of her left leg. Now, she should raise her right knee as high as possible, keeping her heels together, without moving her pelvis. Repeat this exercise with the other leg.
These workouts are the best glute workouts for both men and women and are best exercises at home also to be practiced regularly.
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