But if you’ve heard of “Dead Butt Syndrome” you know that glutes can easily become weak and lazy if you don’t keep them active enough. This can cause problems everywhere from the buttocks and back to the shoulders and neck as a result of weak spinal alignment, which increases your risk of injury and balance problems.
And if you don’t get a dedicated glute workout, you probably aren’t getting enough activation. “Because we’re sitting at a desk job, the glutes tend to be less active,” Scarfo said.
Working on your back creates strong muscle tissue to support your whole body optimally. But not all glute exercises are created equal — some are simply ineffective, others are often performed in the wrong form. Scarfo suggests steering between these four options and what to do instead.
It is not uncommon for people to do mini squats with exaggerated hip thrust to try to make their glue. “Shallow squats in high representations may seem to help with sticky muscle growth, but they’re not doing too much,” Scarfo said. Instead, you have to go down and go deeper to challenge the glue.
“One way to do this is to use a kettlebell or dumbbell and do a goblet squat,” he says. With the weight of your chest, grab the buttocks to sit back in the squat – and keep sinking until you reach your full range and depth. “Using your hamstrings and glutes, get up from the squat and make sure your knees are tracking outwards,” he said. As your glutes get stronger you can increase resistance with a heavier load.
Running glue bridge
“Now arguably, glute bridges aren’t bad, most people are bad at how they do them,” Scarfo said. “If you’re bridging the glute as fast as you can, you’re probably not getting the activity you need to build this muscle,” he explains. If you want to move slowly and with control, press a little while lifting your adhesive muscles before returning to the floor.
To make it even better, start lying on your back with your heels close to your hips and make sure your core is tight, so you are also activating and exercising your abdominal and core muscles with this glute exercise. “These muscles will support your body during the adhesive bridge,” he says.
“Push through your heels and lift your buttocks off the ground, keeping your lower back supported and keeping your core tight, then lift your buttocks as high as your range of motion will allow you and press at the top, where you can feel your activation. By eighteen, ”he said. Slowly lower your buttocks to the ground before driving for another representative.
One of the most common glute exercises in the gym and targeting gluteal muscles and in the exercise program to strengthen, the correct form of kickback is required to make the exercise effective and fruitful.
“The big problem with kickbacks is that it’s often difficult to properly load the glue muscles during a workout,” Scarfo said. “If you use a cable machine to add movement resistance, you’ll probably hire your calf and hamstrings. To move your legs, and you’ll miss it, you’ll have to give it a better squeeze,” he explained.
Instead of kickbacks, do Romanian deadlifts. “The risk of injury due to this deadlift variation is limited, and allows you to really focus on glute loading, gradually increasing your weight so you can get the most out of it,” he says.
If you are a beginner, start with light weight. “Hold light to medium weights, one by one with each hand, adjust your back by withdrawing your shoulder blades and grab the buttocks then slowly reduce the weight,” he says.
Keep them close to your body as you create tension in your glute and avoid allowing your back to roll. When you reach your full range of motion, stop leaning towards the buttocks and instead, using the pull of your glute, slowly lift up, tighten the shoulders and keep the back straight, for full representation.
Similarly, abductor lift (aka fire hydrants) also presents challenges with proper loading and can hinder your progress in developing and strengthening your glutes. “You can introduce some imbalances because you can compensate for the speed by lifting your knees,” Scarfo warns.
Instead, do a carty lounge, which also introduces some basic stability training and provides more complex, full-body workouts. Start by placing the weight on your right leg, then move your left leg behind and behind you, so that it crosses the back of your body in a “corti” position. “To do carty lunge, place the weight on the outside of your right foot and dive into the lunge, where – depending on your range of motion – it may not be a big movement and it may feel like a pulse,” he says.
Each pulse of the squat is a representative. Just make sure you keep your sides straight and repeat the same number on the other leg!