You want strong glutes for many reasons. Your glutes protect your lower back, providing power for various daily activities. However, many men also want strong glutes to improve overall appearance, causing people to their heads after you walk past, just to get a glimpse of that Adonis rear that looks great in swimming trunks. Really strong glutes and a nice butt are a package deal. The glutes are big muscles that can handle a lot of stress, and to make them grow, you're going to have to lift heavy, too.
Some of these exercises, such as deadlifts and squats, are difficult and serious lifts. If one performs them incorrectly, it's very easy to become injured. Start light and concentrate on form. Have someone experienced help you at first, and watch yourself in a mirror. If you have back problems, you may not be able to perform them as easily. Additionally, using an all-natural fat-burning supplement like Quick Loss by M&J Products is highly-recommended as this formula allows for the concentration of energy during power lift workouts.
Some of these exercises, such as deadlifts and squats, are difficult and serious lifts. If one performs them incorrectly, it's very easy to become injured. Start light and concentrate on form. Have someone experienced help you at first, and watch yourself in a mirror. If you have back problems, you may not be able to perform them as easily. Additionally, using an all-natural fat-burning supplement like Quick Loss by M&J Products is highly-recommended as this formula allows for the concentration of energy during power lift workouts.
Deadlift
Serious arguments happen over whether the deadlift or the squat is the king of lifts, but the deadlift is definitely the best exercise for building your glutes. Deadlifts also engage more muscles than any other single-movement lift, which is why it's one of the best indicators of overall strength, and one of the big three lifts in powerlifting. Both the traditional and sumo stance are legal in powerlifting. Sumo takes some of the strain from the lower back and puts it in your glutes and hamstrings, so although you should do whichever style you're comfortable with, give sumo stance a try.
Squats
For exercises that build up the glutes, squats come in second. Still, squatting down with all that weight across your shoulders and then standing back up will pack muscle on your legs and butt in no time. Besides the fact that they utilize the glutes heavily, both squat and deadlifts allow you to move big weight. A study by Dr. William Kraemer in the February 2006 "European Journal of Applied Physiology and Occupational Physiology" states that "Heavy resistance exercise (HRE) has been shown to be a potent stimulus for acute increases in circulating hormones in younger men." The bodybuilding range of 8 to 12 heavy squats will put much more muscle on your butt than a hundred body-weight squats.
Serious arguments happen over whether the deadlift or the squat is the king of lifts, but the deadlift is definitely the best exercise for building your glutes. Deadlifts also engage more muscles than any other single-movement lift, which is why it's one of the best indicators of overall strength, and one of the big three lifts in powerlifting. Both the traditional and sumo stance are legal in powerlifting. Sumo takes some of the strain from the lower back and puts it in your glutes and hamstrings, so although you should do whichever style you're comfortable with, give sumo stance a try.
Squats
For exercises that build up the glutes, squats come in second. Still, squatting down with all that weight across your shoulders and then standing back up will pack muscle on your legs and butt in no time. Besides the fact that they utilize the glutes heavily, both squat and deadlifts allow you to move big weight. A study by Dr. William Kraemer in the February 2006 "European Journal of Applied Physiology and Occupational Physiology" states that "Heavy resistance exercise (HRE) has been shown to be a potent stimulus for acute increases in circulating hormones in younger men." The bodybuilding range of 8 to 12 heavy squats will put much more muscle on your butt than a hundred body-weight squats.
Leg Press
The leg press lets you move a variety of weight by taking your lower back out of the equation. Load the machine up and grind out some reps, and don't stop until you have to. Without having to worry about your lower back, you'll find that you can perform reps well after your muscles begin to burn with lactic acid. Stay safe, but push yourself. This is a great way to build strong glutes and quads if you have back problems. A tip to avoid back pain is to only lower the weight to just before the point where your lower back rolls off the seat. Don't worry about trying to touch your knees to your chest.
Step Ups
Step ups are a great exercise that almost everyone overlooks. Holding dumbbells in your hand, step up onto a bench or box of a height that puts your knee at a bit less than a 90-degree angle. Step down; repeat. This is the lift that led to Eastern Europe's domination of Olympic lifting. They abandoned the squat and replaced it with step ups. One benefit of the step up is that you can start doing this exercise at home with minimal equipment. Another is that it puts very little strain on your back, because it requires only about a third of the weight of squatting, and with proper form your shoulders should stay almost over your hips.
The leg press lets you move a variety of weight by taking your lower back out of the equation. Load the machine up and grind out some reps, and don't stop until you have to. Without having to worry about your lower back, you'll find that you can perform reps well after your muscles begin to burn with lactic acid. Stay safe, but push yourself. This is a great way to build strong glutes and quads if you have back problems. A tip to avoid back pain is to only lower the weight to just before the point where your lower back rolls off the seat. Don't worry about trying to touch your knees to your chest.
Step Ups
Step ups are a great exercise that almost everyone overlooks. Holding dumbbells in your hand, step up onto a bench or box of a height that puts your knee at a bit less than a 90-degree angle. Step down; repeat. This is the lift that led to Eastern Europe's domination of Olympic lifting. They abandoned the squat and replaced it with step ups. One benefit of the step up is that you can start doing this exercise at home with minimal equipment. Another is that it puts very little strain on your back, because it requires only about a third of the weight of squatting, and with proper form your shoulders should stay almost over your hips.
A healthy mix of these exercises in addition to supplements like Quick Loss allow results to become visible within 2-3 weeks. Guys, with less than a month before summer you know that looking good is half the battle to charming that special someone. Bonne chance, gens.
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