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Exercises for the buttocks

At the research level, there is a consensus on increasing muscle mass. Three key points in order of importance: Stress, stress; Metabolic stress, fatigue; And muscle damage, stiffness.

Let’s see how these concepts are briefly developed.

  • Point one, MECHANICAL STRESS. The gluteus maximus is one of the most powerful and strongest muscles in the body, so squat and deadlift are the main pillars, with a high-load, low-rep multiple series protocol.

These exercises are very important because they emphasize the stretching of the gluteus muscles under load. But to be truly productive, we need to consider three fundamental factors:

Depth of the squat (parallel break) and then the technique of performing that when this parallel is broken, we must avoid the lumbar extension, which is the hip joint. This retroversion of the hip will promote a loss of tension in the muscles we want to work with, in addition to increasing the risk of injury to the lumbar spine.

The third point is where we should focus our attention on the basic exercises. We don’t need to pay attention to the contraction of the gluteus muscles, but the pressure we put on the points of contact of the legs with the ground. This is due to the fact that at the proprioceptive level, there is a connection between the pressure we exert at the plantar level and the activation of the gluteus muscle. Therefore, exercises with a closed kinetic chain are most effective, rather than exercises with isolation.

Typical bumps we have used, pulleys, tires, etc. They play a secondary role.

  • And going back to # 2 on METABOLIC STRESS, we’ll choose exercises that emphasize muscle contraction. Exercises such as lumbar hyperextension, the name of which does not fit at all, as we must focus on the contraction of gluten and hamstrings (while the muscles of the lower back work only isometrically, without movement); and some loaded kick drills. In these exercises, we will choose a medium rep range with short breaks, emphasizing the contraction with concentric pauses of one or two seconds.

The working protocol for gluten-free heart attack involves working with basic exercises such as squats and deadlifts with mixed protocols with strength e high-load hypertrophy and refined technique, this is what will give us the foundation and almost 90% of the gluteal work. to which it will be enough to add a pinch of additional exercises, more focused on creating additional metabolic stress.

We also need to take into account the rest and recovery periods we need given the intensity of this protocol, since we cannot train the gluteus maximus and muscle chain on a daily basis so as not to compromise the progression of the load and the ability to apply Intensity.


Summing up. We cannot train one of the strongest muscles in our body like a princess with colored rubber bands. We have to work on this in a difficult and controlled manner.

  • The third key point is bad news for many. Choose your parents carefully, i.e. genetics.

Most girls who have impressive butts have pronounced lordosis and a raised sacrum. On the other hand, other less fortunate people have a flatter butt with sacral opposition lumbar straightening, resulting in the typical “folder in the butt” aspect.

This entails radical changes in the biomechanics of hip extension and the ability to develop the gluteus maximus and aesthetics.

Since we can’t choose our parents again, of course we won’t get that magazine ass. But despite our genetic makeup, which we have inherited, if we consistently apply everything covered in this article and video, we will certainly get our best version.

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