Mistakes in training the buttocks are more common than I previously thought. I saw them again and again when I started to travel and train in different clubs. In fact, I would say that errors in the exercises for the buttocks allows from 60 to 80% of the girls.
If you did exercises on the ass at the maximum of their strength, but did not get the desired result then this article is for you. It does not matter whether you are a beginner or advanced, knowledge of the 6 main mistakes that I will tell you will help you adjust your workout just on the next workout buttocks! We cover all phases of buttock training from correcting mobility to intensity and frequency of training. doing squats and deadlifts is your main buttock exercise.
Squats and deadlift are NOT basic buttock exercises. But let's not get ahead of ourselves. I once did a survey and found that 60% of people put squats and deadlift as their main exercises on the buttocks. But can squats and deadlift work the gluteal muscle? Can. These exercises involve a fairly large number of muscles. That is why they are called multipart exercises. Some girls are even willing to swear that their buttocks literally burn after these exercises. I have to admit that I myself sometimes feel a palpable burning sensation when I do a dead thrust.
But these are not basic exercises on the buttocks. Recent studies show that there are specific strength exercises on which you need to concentrate for maximum utilization of the glutes. Below is a list of these exercises. Do you use such exercises in your training programs?
- Hip Thrust (bridge with weight, pelvic thrusts);
- Quadrupedal Exercises( quadrupedal, straightening the leg and the opposite arm from the position on all fours);
— Bridging (bridges, lifts pelvis off the floor in emphasis back and legs);
- Back extensions (boat lying on his stomach / hyperextension);
- Single leg hip thrusts (bridge with weight on one leg).
But that doesn't mean you have to stop squatting and pulling. You can add several variations of these exercises to maximize the use of the buttocks and at least the quadriceps. You can find these variations and 24 more tips in my 25-point checklist for building shocking buttocks in 4 weeks. Start training buttocks with squats and dead thrust.
Most people train their buttocks and legs in one day. This is normal, but if your main goal is to train the buttocks — try to start training with exercises for the buttocks. Research also supports this concept. It turns out that when training a group of different muscles, depending on the sequence of exercises, you can get different results. For example if you do chest and biceps in one day (just as an example) what muscle is being worked on is better will depend on what muscle you train first.
Want to work out your back better on back and bicep day? Start training with your back muscles. Same for the glutes. Exercises on the glutes should go at the beginning of the workout.
Not to do the bridge with a weight (the lifting of the weight of the pelvis).
As important as the realization that squats and deadlift are not the main exercises on the buttocks, it is also important to understand the effectiveness of different variations of bridges. I always say weight bridges are the new squats. That means they should be the new" cool" exercise that everyone should be doing. It looks cool! Everyone looks at you when you do it! But I rarely see to his someone did in those halls where I am. It's very sad because it's probably THE best glute exercise you can do.
I know that there are some circumstances that can interfere with making bridges with weight. First of all, many girls do not feel comfortable when the bar presses on their hips. That is why you will need a thick Mat. If your room, no thick mats then just buy it yourself and wear it with me. You will do the exercise more effectively using a thick Mat because nothing will pressure you and distract from the exercise itself. Another circumstance is the way of thinking when girls believe that they can not lift much. Because of the awkward position of the body during exercise, people think that working with weight can injure them. However, this is not the case. Girls who are just starting to do this exercise are pleasantly surprised at how quickly it grows working weight in just a few weeks. Just keep in mind that you will need to try this exercise. This is probably the "wonderful" exercise that I always keep in my training program.
Don't make bridges with weight? Start!
Not convenient to make them? Start with bridges on the buttocks, bridges on 1 leg and progress by increasing the weight of dumbbells. There are many ways to start doing pelvic barbell lifts while progressing safely and comfortably.
A list of alternative exercises that will help to smoothly come to the bridge with weight:
— bridge
- bridge on 1 leg
- bridge with light dumbbells
- bridge with rubber bands
finally a bridge with a barbell/dumbbell large