This translates into continuous requests for insiders on how to achieve a certain tonicity, or at least maintain pleasant forms in this area. Without taking into consideration the role that genetics has on the shape and volume of the buttocks, we will try to deepen the main dynamics on which it is possible to intervene with training.
Neuromuscular activation of the buttocks muscles
Often, however, many of the exercises that are specifically made for the gluteus are the responsibility of the hamstrings.
Hamstrings are a biarticular muscle group meaning they span over both the knee and hip joints. This means that the hamstrings support the glutes with hip extension (while they also are responsible for knee flexion).
While consciously you would like to contract the gluteus during an exercise, it will be activated partially or not at all and instead you will notice a contraction of the hamstrings.
How to know if you have a proper dynamic of neuromuscular activation?
Some selected test exercises could help in defining the level of glute activation:
Supine glute bridges
- Lateral decubitus with thighs bent at 90° on the torso, legs bent at 90° on the thighs.
- Keeping the heels of the feet in contact with each other, perform an abduction of the thigh.
- Avoid rotating with the torso and pelvis, but only move the lower limb.
If the exercise is performed correctly (shoulders and pelvis always perpendicular to the ground) you will feel the feeling of working on the hamstring, unlike when you rotate the bust and / or pelvis where the movement of apparent abduction will be due to the rotation of hips and shoulders.
Do this exercise 3 times per leg, 15 repetitions per series, before each training session.
How do the Gluteal muscles influence posture?
This cycle of lengthening and shortening, higher than normal, creates a training stimulus that over time leads to a greater volume of the gluteus.
It is therefore necessary to start from the posture of the individual person, in order to bring back to the right level of tension and length the various muscle groups.
4 causes of flat back posture
- retracted hamstrings;
- a sacro tuberous ligament retraction (which is in anatomical continuity with the tendon of the long end of the femoral biceps) that brings the pelvis into construmation;
- excessive tension of the rectum and the obliques of the abdomen;
- a hypotonic of the iliacpsoas, of the square of the lobes, of the femoral rectum, of the tensor of the fascia lata and of the sartorius.
It is therefore necessary to start from the posture of the individual person, to bring back to the right degree of tension and length the various muscle groups and have in physiological alignment the lumbar lordosis.
Criteria for choosing exercises for the gluteal muscles
- Gluteus Small
- Gluteus Medium
- Gluteus Maximus
- Need to use strong overloads: being a very strong musculature you need to choose exercises that allow you to move a certain load to be able to stimulate them at best.
- Working in a closed kinetic chain: being able to apply and push the overloads in the best possible way.
- Hip flexing at least 90°: being a monoarticular muscle it is mainly activated if the hip is flexed and extended. Exercises such as squat with a partial bending of the legs activate only the knee, not allowing the big buttock to perform its main function.
- Exercises in controlled destabilization: they will activate the buttocks as stabilizers of the hip.
Slender, back lounge, Squat: choose the right exercise for you
- Squat and its variants: deep and with a stance of the feet of about slightly wider than shoulder width.
- Lunges: with the torso slightly inclined forward to have a greater before stretching of the gluteal muscles. Excellent in all versions, especially in the back one: safer for the knee and with greater activation for the gluteus.
- Split squat: for its component of both flexion and destabilizing the hip.
- Hip trust: in all its variants, deadlifts included.
- Lean back to the cable with right leg: 15 repetitions
- Back lounge with right leg on the floor: 10 repetitions
- Squat with elastic knee height, actively pushing them out: 15 reps
- Squat (deep): 10 repetitions
Gluteal muscles exercises should be performed 2-3 times a week.