I'm a personal trainer and I use these 5 exercises instead of squats to grow strong glues
When it comes to maintaining shapely glutes, however, there are actually a few other exercises I prefer. These moves target the multiple gluteal muscles in more direct ways, resulting in greater hypertrophy (or muscle growth) and increased tone.
Not only will these exercises give you a more defined backside, they'll also strengthen important muscles responsible for stabilizing your hips and spine, maintaining proper posture and balance, and keeping your lower back pain-free.
Roll out your yoga mat, grab a resistance band, and try these five exercises on your next leg day.
Your glutes are a group of several different muscles located behind and to the side of your pelvis — the gluteus maximus, gluteus medius, and gluteus minimus. While not technically a glute muscle, the tensor fasciae latae (or TFL) is often lumped in with the glute complex.
These muscles facilitate most lower-body movements, from simple leg swings to sprints up a flight of stairs.
Before trying anything new, get the okay from your medical team. Meeting with a certified personal trainer can also be helpful, especially if you've recently started a regular fitness routine.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
Perform each of the following exercises for 3 sets of 12-15 reps. You can also elect to add additional resistance, like small weights or resistance bands.
The exercises in this routine target the glute maximus, medius, minimus, and TFL in various ways, forcing the muscles to concentrically contract against gravity or external resistance. This strengthens and conditions them to better support your body during everyday movement.
These movements also isolate the glutes, which contribute to increased muscle growth and tone.
Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
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