5 Exercises that Pump Up the Buttocks Better Than Squats.
5 exercises that will pump your glutes better than squats
Unexpectedly, but true: pumping up the buttocks solely with the help of squats and deadlifts will not work. When, in 2009, trainer Bret Contreras first used electromyography during training to measure the activity of the muscles involved in work, he came to some unexpected conclusions. It turns out, according to the trainer, in the world of fitness there was no understanding of how to pump up the muscles of the buttocks quickly and efficiently.
During the experiment, the participants performed various exercises with free weights, TRX-loops, resistance bands and special simulators. After several workouts, Contreras unloaded the main indicators of which muscles and how much are involved in performing certain exercises, and compared them. The result was unpredictable.
Why deadlifts and classic Squats can't pump up the buttocks quickly and efficiently?
Deadlifts, lunges and squats are performed in an upright position, the movement itself occurs due to flexion and extension of the hip. However, the muscles of the buttocks are most involved in a completely different position - during the hip back. All of these exercises are performed in an upright position and include flexion and extension of the hip.
The fact is that abduction of the hip back is a natural movement for a person. It has been present in our lives regularly since birth: when walking or jogging.
Scientific approach: the effectiveness of exercises in numbers
Hip extension exercises also use the gluteal muscles, but not completely. Let's compare the involvement of the gluteal muscles during exercise:
- during the deadlift, the gluteal muscles are activated by 52%;
- while squatting - 45%;
- hip-back exercises provide over 100% activation of the gluteus muscles;
- hip lift provides 119% activation;
- abduction of the hip back on the knees - 112%;
- Raising bent legs back - 111%.
Building on these findings, Contreras has proposed an effective glute training plan consisting of four phases. Here are just a few of the exercises he included. The complex will take about 15-20 minutes a day. Would you agree that this is not much for your figure to look perfect?
Contreras Training Plan
Duration: Exercise for 2-3 weeks in a row.
For best results: Don't stop doing squats, lunges, and deadlifts. Together, this will make the visual effect more noticeable much sooner. Do these classic exerciseson the days of the legs, and the Contreras complex for activating and developing the buttocks - on other days.
Phase 1. Development of flexibility of the flexor muscles
Why? To completely to activate the buttocks, you need to open your hips, and for this you need to develop the flexibility of the hip flexors.
Purpose: Stretching the hip flexors.
How to do # 1: stay in this position for about a minute, then change your leg.
How to do # 2: Choose any exercise below and do two sets of 10 static hold for 5 seconds each. The glute bridge can be performed in a simplified form, without special equipment (rubber bands).
Phase 2. Hypertrophy of the gluteal muscles
Next, we move on to more dynamic exercises: abducting the leg back (photo # 3) and abduction of the thigh to the side (video). They are needed to build more functional muscle mass.
How to Do # 3, # 4: Do two sets of 10-20 reps.
Phase 3. Strength development of the gluteal muscles
We continue to pump the gluteal muscles using our own weight or using a special fitness elastic band.
How to do it: do several sets of any exercises from the video of five to six reps with a little rest (10 seconds).
Phase 4. Development of power and speed
Test the strength of the gluteal muscles and increase their capabilities with the intensive phase of the exercise.
Include at least 20 minutes of running warm-up in your training plan. Gradually increase your running speed with each workout. Break between classes - five days.
|Day 1||Four 100m sprints at 80% of maximum speed|
|Day 2||Two 100m sprints at 90% of maximum speed|
|Day 3||One 100m sprint at top speed|
|Day 4||Maximum speed at 100m distance during the entire training period|
After mastering the last phase of the training plan, you can vary the exercises from all parts of the program to your taste, based on your own feelings and physical capabilities.