Glute Gains 🍑🍑 👉🏼Your gluteus maximus, medius and minimus make up your butt and hip region. While your genetics will still determine how large your glutes are, regular resistance training will develop your muscles in the area.
The biggest of the three (and, in fact, the largest muscle of the 639 in the human body) is the gluteus maximus, which works to extend and rotate the hips and legs.
The gluteus maximus is most effective when the hip is near full extension, implying that exercises that produce peak contractions at this point will be most beneficial for its development, such as hip thrusts and wide lunges.
The glute medius and minimus are responsible for stabilizing the pelvis when it's in a neutral position when we're on one leg and when we're abducting the hips.
When quads and other leg muscles are pushed to the max, the glutes kick in to assist. If you prioritize glute work at the beginning of every workout then you'll notice their recruitment much more throughout the rest of the training session.
Glute Gains Workout:
Warm Up (activation):
3 X Sets Abductors (high reps)
3 X Sets - Barbell Squats - 8-12 reps
3 X Sets - Single Leg or staggered Barbell Hip Thrusts - 8-12 reps
3 X Sets - Walking Wide Dumbbell Lunges - 10-12 reps
3 X Sets - Close Stance Hack Squat - 6-10 reps
3 X Sets - Lying Hamstring Curls - SS - Leg Extension - 8-12 reps
3 X Sets - Abductor - SS - Adductor Machine - 8-10 reps
Photo Credit: @jmp.pt @_fitnesswithabs_
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