The Art of Glute Training

The Art of Glute Training

By Dr. Daniel Rocha DN LMT CPT CN

The glutes are muscles that can be developed, and their shape can be changed to some extent. While nutrition and diet are important, the key to changing the size and shape of your glutes lies in how you train them in the gym.

If you focus on diet and exercise, you can expect to see actual gains in one to three months, with more significant results potentially taking up to one or two years. Be wary of methods that promise to give you a fuller derrière in just a few days or weeks; these are often scams.

Your glutes play a crucial role in the movement of the pelvis, hips, legs, and torso. They help slow down the flexion of the hips, which counteracts gravity's downward pull. This function prevents the lumbar spine from rounding excessively forward, stabilizes the pelvis, and facilitates movement in the hip joint.

The glute thrust is an exercise that primarily targets the gluteus maximus—the largest muscle in the buttocks—as well as the hamstrings and lower back muscles. It is a compound exercise performed by lying on your back with your knees bent and feet flat on the ground, then lifting your hips towards the ceiling while squeezing your glutes.

The main benefit of the glute thrust is its effectiveness in targeting the gluteal muscles, which are essential for lower body strength and power. This exercise improves hip extension, critical for many daily activities and athletic movements like jumping and sprinting. Incorporating the glute thrust into your routine can help correct imbalances since weak glutes, often underdeveloped in many individuals, can contribute to back pain. Strengthening the glutes can reduce the risk of back pain and improve overall spinal health. Strong glutes are vital for various athletic movements, including jumping, sprinting, and changing direction. It's important to maintain proper form throughout the exercise to avoid injury and maximize benefits. Gradually increasing the weight you use as you grow stronger and more comfortable with the movement is recommended.

SyRoc CBM now offers a state-of-the-art glute thrust machine located in our leg room. Come by and give it a try, along with the workout routine below.

Enjoy your workout!

Legs

A1: Seated Leg curl: 4 sets 21 reps

B1: Glute Thrusts:  4 sets 21 reps

C1: Kettle Bell Sumo Squat: 4 sets 20 reps

D1: Top Shelf Single Deadlifts: 4 sets 15 each side