How to Grow Your Glutes Guide
If you want to know how to grow your glutes, you will need these essential movements to target your glutes and see that change. This How To Grow Your Glutes guide will show you how simple and easy it is, you just need to do these movements consistently to see bigger fuller rounder glutes!
If you want to know how to grow your glutes, you will need these essential movements to target your glutes and see that change:
1. Glute Maximus – this is one of the strongest muscles in the body. It is on top of all the other glute muscles. It is responsible for hip extension, lateral rotation of the thigh, and abduction of the thigh. It does a lot of things, and can be worked with most lower body exercises.
Best exercises to target this muscle are: hip thrusts, RDLs
2. Glute Medius – This muscle is partially under the glute max and is the lateral aspect of the buttoxthis is how you get the “shelf” look when growing your glutes. This muscle is responsible hip stability and for moving the leg away from the body laterally.
Best exercises to target the glute medius are single leg exercises: bulgarian split squats, step ups
3. Glute Minimus – side muscle, smallest muscle of the glutes that sits deep and runs from your hip bone to your upper thigh. The main function is hip stabilisation and hip abduction much like the glute medius.
Best exercises – cable side kick, hip abduction, lateral lunge
A well rounded program will have all these movements incorporated, with progressive overload and lifting until near failure. You need to lift heavy and max out the muscles to see them grow. You also need essential nutrition, rest and recovery.
If you want to know how to make gains, drop me a message and we can discuss your specific needs in detail to get you to start seeing change in and growth your glutes!