🍑 BEST GLUTE EXERCISES (perfect glutes) 🍑
🟣2023🟣
👉🏾 https://locurasanafitness.com
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🔴 Description 🔴
In this video, we'll show you the 3 best exercises to develop and increase your glutes, achieving greater muscle activation. But before we begin, it's important to know how to distribute your repetitions to achieve the best results:
🍑 For strength, perform 1 to 5 repetitions with a weight of 85% to 100% of your maximum.
🍑 For hypertrophy, perform 6 to 12 repetitions with a weight of 60% to 85% of your maximum.
🍑 For endurance, perform more than 12 repetitions with a weight of less than 60% of your maximum.
Now, let's get to the exercises that will help you achieve perfect glutes. Remember to include them in your workout routine and don't forget to stretch. They're very important!
In this video, we show you how to perform the hip extension with your knee bent, the HIIT back with heel raises, and the reverse hyperextension. Although these exercises are very effective for isolating your glutes, it's important not to use them as substitutes for squats and deadlifts. These compound exercises should remain fundamental to your training routine.
Finally, remember that the weights used in the video are for illustrative purposes only, and that the intensity of the exercises should be progressively increased to achieve good glute development.
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Hip Flexor Stretches
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Dynamic
Static
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Glute Exercises
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Hip Extension with Bent Knees
Hip Thrust
Single-Legged Reverse Hyperextension
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Bibliography
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https://bretcontreras.com/glute-science/
https://www.t-nation.com/training/dis...
#glutesathome #Glutes #bigglutes
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