Fast Tips For Stronger Glutes And A Rounder Backside

If you?re like many women, one of the top goals that you have for your health and fitness program will be to get a shapelier backside.? If you desire that curved look that so many celebrities are showing off these days, you?ll want to make sure that you have some good glute training in place. This is the muscle group that makes up the butt region and often by doing exercises for the glutes you?ll also be targeting the quads and hamstrings as well, so getting a full lower body workout of it.

Many women don?t approach glute training correctly and instead perform movements such as leg raises or donkey kicks without weights until they ?feel the burn?, and while you may burn a few calories doing this, you aren?t going to be doing much to entirely change the shape and look of your body.

So let?s look at some of the best tips that you should know when it comes to glute training so that you can be sure you get on track to success.

Step-Ups

The first good exercise that you can do that will focus in on the glute muscles is the step-up. The step-up is great for those doing at-home workout programs or you can do it in the gym as well.

When doing this movement, the key thing that you?ll want to think about at all times to ensure that you get maximum glute muscle activation is that you step as high onto a step as possible. The higher the step is, the more you?ll be targeting the glute muscle itself, therefore the better the benefits you?ll see.

While you still will work the glutes when using a lower step as well, you?ll be getting more quad activation as well.? The higher step will shift the focus to the back of the body more, allowing you to target the right area incredibly well.

Perform these with a barbell across your back or while holding a set of dumbbells for best results.

Single Leg Split Squats

Moving along, the second exercise that you?ll want to try and get in place for yourself is the single leg split squat.? This movement is perfect for working the glutes to a very high degree while also testing your balance and agility as well.

Because of the nature of the movement pattern, you?ll really notice your core muscles contracting maximally, making sure that you stay stabilized the entire way through.

When doing single leg split squats, the most important thing that you should remember is to press up through the heel rather than through the toes.? This is going to have you shifting the weight backwards more so that more of the force generation comes from the glutes, rather than the quads, which can easily take over.

As you do this, also think of leaning back ever so slightly. You don?t want actually lean back, but thinking about it will prevent you from leaning forward, which is what most people do.

By leaning back, you?ll also prevent lower back pain from developing as well.

Split squats can also be performed holding either a barbell or a set of dumbbells if you prefer.? Both will add extra resistance and get the muscles sitting up and growing stronger.

If you are just new to exercise though or have never done this movement before and feel very off balanced, start with just your body weight only until you feel confident you can add some external weight.

Single Leg Deadlifts

The third exercise to get in place with your glute strengthening program is the single leg deadlift. This is going to fully challenge the glutes to a very high degree as they will be the primary muscle group pulling the body upwards when done properly.

Single leg deadlifts are also another movement that will test your balance and stability because once again, you?re on that single leg.

Any time you reduce your base of support like that, you are going to force your muscles to contract harder so that you aren?t falling over.

When doing single leg deadlifts, the main thing that you must remember is to always think of squeezing up through the butt region, rather than pulling up with the back.

Despite the fact that this is also considered to be a good back strengthening movement, if you can mentally think of putting more force through the glutes, you will see more emphasis on these muscles and less on the back.

Make sure to perform your reps evenly to both sides.

Walking Lunges

Finally, the last strength movement that you?ll want to have in your plan to strengthen the glute muscles is walking lunges.? Walking lunges are perfect for challenging the glutes, hamstrings, and quads and can be done anywhere with just your bodyweight or while holding a set of dumbbells.

When doing walking lunges, perform them in a slow and controlled manner, taking a brief pause at the bottom of the lunge for extra effect.

This will cause there to be more time under tension when performing the exercise, which is what will help to really boost your total strength level.

When doing walking lunges also be sure that you are never leaning forwards as you do them, but rather maintain the upright back position the entire time.

Incline Sprinting

Finally, it should be noted that when it comes to your cardio training, think incline sprinting. If you want to quickly shape your glutes in a hurry while you burn fat at top speeds, this is the form of workout that you should be doing.

Incline sprinting will challenge your entire lower body and definitely get your heart rate up and you burning calories, so is something to consider adding to your workout program.

So there you have the key movements to consider if you want to reshape your back and turn heads wherever you go. Perform a couple of these exercises two to three times per week and you will see great benefits.

Tagged as: backside, glutes

Source: http://www.myhealthandfitness.net.au/fast-tips-for-stronger-glutes-and-a-rounder-backside/

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