Build Your Glutes, Yo.

I am going to focus todays post on my all time favorite muscle to train: The glutes. Not only are the glutes my favorite muscle to work but this is by far the most popular muscle group that I get asked about from (especially my female) clients. 


When I was younger, I was a cardio queen. I used to run (jog) for anywhere from 25-45 minutes a day or I would use the elliptical.  Sure I was active, and happy and no ‘body issues’ however, I was looking for improvements that I just was never able to achieve. When I started reading fitness magazines such as Oxygen or Muscle and Fitness, I was in awe of these powerful women with incredible physiques-namely their lower body. How do I get my glutes to look like THAT

Having the motivation and dedication I do hitting goals that I set, I became even that much more motivated to building my lower body…or should I say “transforming it” Years later, I decided to truly educate myself on how to target this certain area.

If you think that you can develop a beautifully sculpted behind with cardio alone-sure, its possible for some, but you are missing out on so much more potential development and possible physique changes by skimping out on the weights

10 points if you can find me in the above picture 
Tips:

VARIETY: I try to vary my lower body workouts because there are so many amazing and beneficial tools and exercises to help develop strong, firm glutes. Many people think that they NEED to lift extremely heavy weight when it comes to the glutes, but because the glute region is one of the hardest to properly activate, most of the time all you need is your own body weight  
Progressions/Activation: Start from the ground up! It really confuses me when I see people head straight to the squat rack, smith machine or deadlift area, load up the bar and proceed with atrocious form. I always start with body weight glute activation exercises that sometimes are enough in themselves because I know that I am FULLY engaging and really making the muscles work (glute bridges, single leg glute bridges, glute marching, single leg hip thrust) 
Mind-Muscle Connection: I have found that activating the glutes properly is a very challenging task. I am sure you are shaking your head saying “Naomi, I can lie down on a mat and perform 10 glute bridges no problem” but chances are you are not FULLY engaging the lower body.  It is SO important to know and listen to your own body. When you perform a glute bridge you should be lifting your body up with that muscle group alone and really focus on the ‘squeeze’ at the top. I know that personally, since incorporating kettle bell’s and glute activation work into my lower body routine, I am so much more ‘aware’ and work the glutes even harder during bigger compound exercises such as squats, reverse lunges or deadlifts.
Foam Roll: I know I have talked about it probably way too much for you to listen or read about anymore but I cannot stress the importance of the foam roller when it comes to increases in strength, flexibility and glute activation! To ensure you’re hip flexors are nice and stretched out you MUST foam roll. Tight hip flexors inhibit glute activation 

Single Leg Hip Thrust

THis is Marianne from “Myohmy” and of Girls Gone Strong. Check out her blog if you have not already for a wealth of great information!

Set Up:  Place the benches a few feet apart and place your shoulders along the edge of the bench. Place one foot flat on the bench or box so that your knee is at a right angle when you’re at the top of the movement (full hip extension). The “resting” leg should be raised with the knee extended.

 (source)