The Glutes are one of our bigger muscles on our body, and the most desirable for every physique – yes men, even for you.
The Glutes are comprised of three major muscles: The Gluteus Maximus, Minimus and Medius.
We will discuss each of the major muscles in this muscle group and each function.
This is a chapter from our eBook, The Muscle Compendium.
The Gluteus Maximusis the larger muscle that makes up over 2/3rds of the glute. The Gluteus Maximus is trained through hip extension and posterior pelvis tilt.
The Gluteus Mediusis the stabilizer muscle that is targeted through Hip Abduction and external rotation. They are the next biggest muscle in the glutes.
The Gluteus Minimusis the tiniest muscle in the inner portion of our glutes. This muscle will be targeted through the Maximus and medius training.
The Glutes operate with various angles and should be targeted in that way. The following are the specific functions of the Glutes:
With these four functions in mind, we can optimize developing our booties in the following section.
Glute exercises have been popularized as of late, and most of them properly replicate the movements desired when you want to train the glutes. Recall that using Deadlift variations like the Romanian Deadlift will also help you develop your glutes drastically.
The following exercises are ideal for every movement of the glute:
As the glutes are a major muscle group that is frequently hit with other leg exercises, 4-12 direct sets weekly will perfectly suffice for this muscle.
When it comes to direct glute work, I personally recommend the 10-20 rep range for solid development. With direct glute work, it is advised that you train with a glute extension exercise like a hip thruster or a glute kickback, and a hip abduction exercise like a “bad girl”.
When it comes to exercises like lunges, it is advised that you should hit at most 20 reps on each leg. Anything more than that, you will feel it in your quads more than directly in your glutes due to fatigue. Now get out there, and work that booty.
Thanks for reading Legion!
Until next time!
A few years back, it was very common to see various fitness competitors get in trouble for banned substances - because of supplements.
I remember one in particular competed and got disqualified because of one of his Pre-Workout products containing DMAA, him unknowingly realizing that it was a banned substance. This sadly ruined his reputation for quite some time.
We don't want things like that to happen to you.
So in this short post, we are going to dive into recommendations tactical and performance athletes should consider when taking supplements.
Let's dive in!
As you may have noticed, our supplements are VERY POTENT.
They're efficaciously or clinically-dosed (following scientific studies).
Therefore, it's imperative that if you take supplements to consider the following (ESPECIALLY with ours) by reading this post!
New Year, New Us.
Everyone is ready to make big lifestyle changes for the New Year (especially after 2020)... but as always, not everyone is prepared to make significant changes with their lifestyle.
We tend to underestimate our goals because we are completely optimistic and excited for the New Year. Without a coordinated strategy or direction, a lot of us end up failing because we never know how to get there.
In this post, we are going to give you 8 tips to conquer your fitness goals in 2021. After reading this, it is our hope that your mindset will be shifted to conquer your goals.