ROUNDER GLUTES : HOW TO ACHIEVE THEM?

How to achieve rounder glutes? Discover an excellent strategy to reach your goals and have rounder glutes.

Rounder Glutes

Achieving rounder glutes requires targeting the three muscles that make up the gluteal structure: the gluteus maximus and the gluteus medius. While the gluteus maximus is the largest and most visible muscle in this region, the gluteus medius plays a crucial role in achieving well-defined, round glutes. Therefore, following a well-structured routine to target all three gluteal muscles is important for having beautiful, round glutes.

Rounder Glutes: Working the Gluteus Medius

Step Up

This exercise involves stepping up and down from an elevated platform, such as a bench or box, alternating legs. When performing it, ensure to keep your torso upright and push through the heel to activate the gluteus medius effectively.

Single-Leg Hip Thrust

Lying on your back with knees bent, lift one leg and perform the hip thrust movement, focusing on contracting the gluteus medius with each repetition.

Reverse Lunges

This exercise entails stepping backward and lowering the body until both legs form 90-degree angles. As you return to the starting position, emphasize the contraction of the gluteus medius.

Single-Leg Romanian Deadlift

With one leg slightly bent, lower your torso while keeping your back straight and return to the starting position, maintaining tension in the gluteus medius throughout.

45-Degree Cable Kickbacks

This exercise is done on a low cable machine, where you extend your leg backward while maintaining a slight forward lean of the body. Ensure to contract the gluteus medius when extending the leg.

Rounder Glutes: Range of Motion and Repetitions

For optimal results, it’s important to perform each exercise with a full and controlled range of motion. Additionally, it’s recommended to do 4 sets of 8 to 10 repetitions per exercise, adjusting the weight or difficulty level according to your training level.

You may also be interested in: RECOVERY WEEK : WHEN DO I NEED IT?

Don’t forget to subscribe to the MAGAZINE.

mc4wp_form id=913]