Do this to get rounder glutes

Have you been hitting the glutes 2x a week, following all the right diet plans and yet struggling to grow those stubborn glute muscles? Don’t worry we’ve got you covered. Follow these 5 glute focused workouts that targets all the 3 glutes muscles.

Hip thrusts

The ultimate booty killer, it activates and builds the upper glutes. It hits the glute muscle in it’s entirety. The length of time the muscle is under tension from the weight (barbell, dumbbell, etc.) causes mechanical tension in the muscle, whereas metabolic stress is brought on by a buildup of blood and metabolic chemicals in the muscle, also known as the pump/burn.

Romanian Deadlift (RDL)

RDL’s have been underrated for the longest of time, if you want to grow your glutes RDL has to be your go-to movement. You will also build muscle and strength in the lower back and even your lats will feel the burn. The proper way to feel RDL’s in your glutes is to think you are pushing open a door with your buttocks.

Step ups

Use a box, bench or something to step on. The gluteus maximus is a large group muscle in your glutes area, step ups specifically hits this area. Grab a pair of dumbbells and hold them by your sides while to perform it.

Hyper extensions

Hyper extensions predominantly target the lower back. It also targets hamstrings and gluteus maximus.  Mind and muscle connection is a must for performing this. When at the bottom, contract your glutes as hard as possible.

Sumo Squat

The sumo squat engages almost all of your lower-body muscles, particularly the glutes medius and glutes minimus. Your quadriceps; the front of your thigh and glutes are the main drivers of a sumo squat, and your hamstrings also gets some work.

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